The Four Minute Workout
The Four Minute Workout is a new concept of exercise that revolves around the body’s ability to use Nitric Oxide for muscle growth. This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.
Nitric Oxide is a molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.
Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.
The body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.
The Four Minute Workout can be completed multiple times per day no matter where you are, who you’re with, or what you’re wearing. In just four minutes you exercise the 16 largest muscle groups in your body. It is free, easy, effective, and the best way to start toning your body systems.
The Four Minute Workout Breakdown
You can start with three sets of 10 repetitions. As you feel comfortable, move to 20 repetitions with each exercise.
Squats (Legs – glutes, hamstrings, quads, calves, abs)
Sit into an invisible chair
Begin standing with your feet hip with apart, feet parallel, the weight of your body distributed evenly over the heals and ball of the foot.
In a good squat your butt goes backward as if sitting back into a chair. Your arms go forward to help with balance as you bend your knees.
Perform 10 squats in rapid sequence, keeping your quadriceps engaged.
*If you have knee problems that prohibit a squat, maintain chair position with your back to the wall for 30-60 seconds or until your thighs begin to ache.
Tin Soldier Upper (Shoulders – Deltoids, triceps)
90 degrees elevation of each arm
Begin standing straight with arms at your sides.
With arm extended straight, elevate to 90 degrees in front of you and then swiftly return to your side.
Alternate left and right.
Repeat 10 times each side.
Snow Angel (Back – Lats, traps, deltoids, rotator cuffs)
Jumping jack without the jump
Begin standing straight with your arms down, fists touching in front of your pelvis.
Use a broad rotation, arms circle out to sides to elevate and touch fists over your head.
Circle back down to hit fists at the bottom.
Repeat 10 times.
*If you have shoulder problems (rotator cuff, etc) do this variation instead.
Start with hands at prayer in front of your chest.
Keep hands pressed hands together lightly as you extend above your head.
Circle arms out to the sides to release before bringing back to prayer position.
Repeat 10 times.
Military Press (Shoulder & Arms – Traps, neck, deltoids, triceps)
Invisible Pull Up
Bring fists above your shoulder to either side of you head, elbows bent.
Extend arms straight above your head.
Return to position with fists just over your shoulders.
Repeat 10 times.
Without breaking your tempo, return back to the beginning to start next set:
Complete 3 sets.
Now, resting with your hands at your sides, close your eyes and experience the sensation in your extremities. You may feel tingling or sense increased blood flow as all your blood vessels dilate delivering oxygen and fuel for optimal health and to release your inner bad ass.