Sample 4-Minute Workout
Quatro Fitness: 4 Minute Bodyweight Workout
This workout takes exactly 4 minutes. Just do each exercise for 20 seconds with as many repetitions as you can. Then rest for 10 seconds in between
each exercise.
When you do all 8 exercises for 20 seconds on and 10 seconds rest, it comes to exactly 4 minute.
It's a great fat-blasting workout, from the Quatro Fitness vault.
Exercise
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting
position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a
space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring
knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.
High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.
Don't forget, this is just one workout out of tens of thousands. If you enjoyed this workout, I guarantee there are many more you will also benefit
from at workoutpass.
And when you signup for anysite, you automatically have access to EVERY site in the workoutpass network, including all of Quatro Fitness workouts.
Stay tuned for another workout coming tomorrow...
Stay strong,
Ryan Lee
Workoutpass Founder
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