4 Minute Workout: Pushups, Squats And Crunches

This is going to be another great combo. Its going to use a divebomber pushup, to an abdominal crunch, then we are going to go into a squat and then to a crunch. So we are actually doing 4 full sets of crunches. Combined with the pushups, and the squats. So let’s get this started. We are going to work every bodypart, with a little bit more focus on the core. Here we go!

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Tags: 4 Minute Workout, 4 minute workout, abdominal crunches, bodyweight exercises, bodyweight workout, dumbbell exercises, pushups, quatro fitness, ripped abs, ryan lee, six pack abs, squats

4 Minute Workout

Hi…

My name is Ryan Lee, and welcome to the sprint fitness DVD. This DVD is going to focus on workouts on just using bodyweight, and we are going to do high intensity work. 4 minutes through. You’ll see in a few minutes we will take you through some of the progressions. How many workouts you should be doing per week. How long you should be working out for. Everything that we are going to be doing in this DVD, you can be doing with just your bodyweight. You can do it anywhere, anyplace, anytime. You don’t need any equipment.

Welcome to the Quattro fitness workout system. Now this was created for very busy people. Just like you and me. This is for people who work, maybe have kids, and just don’t have hours to spend in the gym. The workout system is based on 4 minute workouts. Now that is where we got the word quattro from. Its the spanish word meaining four.

Every workout that you are going to do is going to be exactly 4 minutes in length. Each 4 minute round is broken down in to 8 specific sets. Every set is going to last for 30 seconds.

Let me give you an example. If you were doing pushups. You would do pushups for 20 seconds and then you would rest for 10 seconds. You do another set for 20 seconds, rests for 10 seconds, until you have 8 complete sets. Which equals one 4 minute round.

Now if you are a beginner, what you are going to do, is start off with 10 seconds of exercise, and 20 seconds of rest. You are going to continue that for 8 sets. As you get stronger and in better shape and better condition, you are going to do 15 seconds of exercise, and 15 seconds of rest.

Every exercise is time coded in the bottom right hand corner, so you can see exactly how long you are exercising for. So if you are only doing 10 seconds of exercise, you will see that in the bottom right hand corner. Then you will just rest, until the next set begins. So as you are also getting stronger, you can add on more rounds until you can up to about three 4 minute rounds so your workout would be a total of 12 minutes.

Now if you find the exercises too hard, you can easily adapt them. So if it is a pushup, you can do it on your knee. You can decrease the amount of weight you are using with the dumbbells. Or you can not use any weight at all. And if it’s too easy, obviously you can add more weight. You could do things maybe on one leg. Use one arm and make it a little bit harder, and more of a challenge.

Now, I suggest you do this workout 3 days a week. Doing an every other day type of cycle. You can do it Monday, Wednesday, Friday, or a Tuesday, Thursday, Saturday. These workouts are also designed so that you can repeat them more than 1 day in a row. We have 10 different workouts to choose from on this DVD. So you can try 1 workout 1 day, and another workout the next, and change it around and have fun with it with choosing different workouts for a challenge. You can do it up to 5 days a week. Just make sure that you are getting plenty of rest. I also suggest that you do this workout in the morning, before you eat, and before you shower. You just get it done. It takes 5-10 minutes. Then you are done for the rest of the day.

Click Here for 2 FREE Bonus Videos from the 4 Minute Workout DVD

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Tags: 4 Minute Workout, 4 minute workout, bodyweight exercises, dumbbell exercises, quatro fitness, ryan lee