Ultimate 4 minute total upper body workout

Content
1. Ultimate 4 Minute Total Upper Body Workout
2. Ripped Body Workout - Keys to 6-Pack Abs
3. Top Ten Exercises to Create a Dumbbell and
Bodyweight Full Body Workout
4.How to Get Ripped - Lean Body Workout
5.Lose More Weight and Sculpt Your Body With Full
Body Workouts
http://www.goodebookreviews.com

1. Ultimate 4 Minute Total Upper Body Workout
Hi everyone!
This is the ultimate upper body workout that can be done in 4
minutes, at home, with very little equipment! Its the perfect workout
to get that pump just before you go out or hit the beach! If you want
a longer workout, no worries! This is a circuit training workout and
you can do 1 to 5 circuits, depending on how long you want to
workout for.
This ultimate 4 minute total upper body workout not only builds and
develops your muscles but also works on your quickness and stability
as well moving you faster and faster towards a lean, athletic body.
There are 4 exercises to complete 1 circuit of this workout. As
mentioned above, this is a circuit training workout so you are not
going to want to take any breaks between exercises and try and
complete the circuit using good form.
>>>For More Information Please Click Here!<<<
Exercise 1: Plank Shuffle Push Ups
4 Rounds of the Following: Shuffle 10 Meters Followed by 5 Push Ups
Exercise 2: Medicine Ball Clock Taps
30 to 60 Seconds
Exercise 3: Staggered Push Ups
10 Reps
Exercise 4: Side Plank Ab Switches
8 Each Side of Your Body

If you have tried the workout, you can see that it not only works on
upper body muscle development but also works on agility and thus
makes you more athletic. Switching it up and incorporating dynamics
workouts into your routine rather than constantly following static
workouts is the best way to get more athletic and you will notice this
the next time you play sports with your friends.
Start incorporating this workout into your weekly routine over the
next 3 to 6 weeks and you will definitely notice an improvement in
muscle development as well as speed, quickness and agility. This is
also a perfect workout to do with a friend as you can push each other
when doing the circuit.
For maximum results from your workouts, remember to keep them
fresh and new and keep your muscles guessing. The minute your
body adapts to a particular workout is the minute your results
diminish so its very important, every few weeks, to switch up your
workouts in reps, rep tempo and sets and make sure to move
between non circuit and circuit training routines. All this not only
gets you maximum results when it comes to building muscle and
muscular endurance and burning fat, but also makes it fresh and fun
for you so you don't get bored and unmotivated about working out!
For a free video demonstration of the exercises presented above,
please follow the link

2. Ripped Body Workout - Keys to 6-Pack Abs
In today's article, I want to teach you how to design a ripped body
workout that's sure to lend you 6-pack abs.
Before I get into the key components of your 6-pack sculpting, ripped
body workout plan, I need to make one point clear. Direct ab training
does not give you a sculpted 6-pack of abs. The only way to get great
abs is to burn enough fat to let the ab muscles show through.
Therefore, I strongly believe that direct ab training is an absolute
waste of your precious workout time. The 20-minutes most
overweight individuals spend doing ab crunches would be better
spent burning major calories and creating a post-workout boost in
metabolism.
Only when one is extremely lean do I recommend ab training
exercises. If you follow a well-designed ripped body workout plan,
your abs will be plenty strong, thanks to the total body movements
that use core musculature for stabilization.
With that said, let's move on to the key components of your ripped
body workout that will help you obtain a sexy 6-pack (and no, this
has nothing to do with direct ab training):
1) Focus on making your workouts progressive. In other words, aim
to improve with each and every workout you put yourself through.
You can make improvements by lifting more weight, lifting the same
weight for more reps, taking a shorter rest period, using explosive
movements with the same weight, super-setting, and the list goes on
and on.

Whatever route you want to take, just make sure that you're giving
more effort and accomplishing more work within each workout
session. This tactic guarantees consistent fat loss and muscle building
results, thereby making your ripped 6-pack a sure thing.
2) Create a huge oxygen debt. Essentially, you should be huffing and
puffing for air during your workout sessions. By forcing your body to
work while it's short on oxygen, you create what is called an "oxygen
debt," whereby your body needs to work extra hard after the
workout to "repay" the oxygen.
This, of course, leads to a post-workout boost in metabolism, which
is predominately responsible for the majority of your fat-burning. If
you want a ripped body with great abs, mastering this "afterburn"
effect is imperative.
3) Work as many muscles as possible, whether weight training, body
weight training or performing cardio work. The more muscle fibers
that are damaged during your ripped body workouts, the greater the
fat-burning abilities you body takes on.
Muscle is an extremely high-maintenance tissue, which costs a lot of
calories during the repair process and to maintain it in everyday life.
If it were up to your body, you'd carry almost no lean muscle tissue
whatsoever, due to the upkeep required. I encourage you to take
advantage of this principle during all workouts (not just weight
training).
By incorporating these key elements into your ripped body workout,
a washboard 6-pack of super sharp abdominal muscles is sure to
follow. Train harder and smarter if you want a ripped physique that
sets you apart from everyone else.

If you want to achieve extreme fat loss and sculpt a rock hard body
while working out less, check out these quality articles:

3. Top Ten Exercises to Create a Dumbbell and
BodyweightFull Body Workout
Lets assume that you have nothing but a pair of dumbbells with you.
How do you construct the best Dumbbell Full Body Workout for your
goals? Well, Dumbbells are actually extremely versatile, and you can
do hundreds of exercises with them.
On top of that, you can combine Dumbbells with bodyweight
movements to give you more options. The following are a few
exercises you can do for eachbodypart to help you construct a full
body workout:
Chest
Dumbbell Pushup Row - This is actually both a chest and a back
exercise. Grab two dumbbells and assume a pushup position.
Perform a pushup. Make sure you take advantage of the elevation
off the ground to get a deeper range of motion. Push yourself back
up. Lift one hand off the ground, and row the dumbbell up to your
arm pits while keeping your back straight. You should also feel your
abdominal contracting as they try to stabilize your entire body off
the ground. Return the hand to the ground, perform anotherpushup,
then perform a row with the other hand. Pair this movement with a
lower body exercise and you've got yourself a full body workout.
Shoulders
Dumbbell Front Squat - See Saw Press - This exercise works your
lower body and your shoulders. Grab a pair of dumbbells and clean
them up to your shoulders. Squat down, keeping your back straight,
chest out, and abs contracted. Stand back up and press the Dumbbell

overhead with one hand while bending slightly to the opposite side.
Lower the pressing hand, and repeat with the other hand. Return the
dumbbell to your shoulder and repeat. Combine this movement with
the DumbbellPushup Row and you've got a full body workout.
Triceps
Dumbbell Close-Grip Floor Press - Lay on the floor with your back to
the ground. Grab a pair of dumbbells and place them close to your
chest. The heads of the dumbbells should be touching, so that your
hands are closer together than a normal dumbbell floor press. Press
the dumbbells over your head while keep the dumbbells connected.
Pair this with a back and lower body movement and you've got a full
body workout.
Biceps
Bodyweight Over Under Chinups - Grab a pullup bar with a mixed
grip. One palm is facing towards you while the other palm is facing
away from you. Pull yourself up so that your chin clears the bar. Half
way through the set switch the grips. Pair this movement with the
Dumbbell Close-Grip Floor Press and a lower body movement, and
you have a full body workout.
Forearms
Bodyweight Knuckle Pushup - These are simply regular pushups done
on your knuckles. Make a tight fist, and place them on the floor.
Perform a pushup. At first, you may want to try the movement on a
softer surface. Combine this movement with the Bodyweight Under
Over Chinup and a lower body movement and you have a full body
workout. This movement also works your triceps, shoulders and
chest.

Back
Bodyweight Chin Up - Grab a pullup bar with both palms facing you.
Pull your body up so that the chin clears the bar. This movement also
works the biceps. Pair this exercise with a chest and lower body
exercise for a full body workout.
Abs
Dumbbell Crunch - Most of the other movements, such as the
Dumbbell Pushup Row and Chinups also work the abs. However, if
you feel you need extra abdominal work, then this is a good
movement as well. Get into crunch position and hold one or two
dumbbells straight out in front of you, over your head. Crunch up,
trying to keep the Dumbbell above your head at all times.
Quadriceps/Glutes
Bodyweight Burpees Plus - Stand with your feet shoulder width
apart. Squat down and place your hands in front of you on the floor.
Kick your legs out so that you're inpushup position. Perform a
pushup. Pull your legs back in so that you're back into squat position.
From here, jump up towards the sky. When your feet hit the ground,
immediately drop back down into squat position. Repeat as desired.
Pair this with a back movement for a full body workout.
Hamstrings
Dumbbell 1-Arm Hanging Snatch - Stand with your feet slightly wider
than shoulder width apart. With your back straight, chest out, and
abs contracted, squat slightly, and hold a dumbbellbetween your
legs. Straighten your legs, and shrug as you bring the dumbbell
towards your chin. Keep the dumbbell close to your body. Keep the

dumbbell moving towards your chin, then past the chin and
overhead. Bring the dumbbell back to starting position and repeat as
desired. Pair this with a back and chest movement for a total body
workout.
Calves
Bodyweight Hindu Squat - The hindu squat is like a regular
bodyweight squat, except for the fact that your heels are raised off
the ground. Maintain this posture, keeping your weight on the balls
of your feet the whole time.
Choose your exercises wisely. You only need a handful of movement
for a great full body workout. You can even create a full body
workout using all the movement listed above.
For some more great exercises and workouts you can do with just a
pair of dumbbells and your bodyweight, check out the Gladiator
Body Workout. For more information about this incredible workout
program, check out my blog

4. How to Get Ripped - Lean Body Workout
If you want to know how to get ripped fast, this lean body workout
will provide the answer. In addition to this advanced workout
program, you must follow a strict lean body diet plan, optimize your
supplement strategy and get plenty of rest. When combined with a
burning desire to transform your body and get ripped, the changes
will be inevitable. Having said that, let's get right into this advanced
lean body workout.
Ripped Body Workout Routine:
Get Ripped Workout Day 1:
-> Total body strength training, followed by 45-minutes of cardio.
Focus is to improve overall strength, quickness and overall
conditioning, while creating a significant post-workout spike in
metabolism.
-> Perform 6 sets of 6 reps with 30-seconds of rest between working
sets, for the following exercises:
- Wide grip pull-ups
- Incline dumbbell chest presses
- Deadlifts
- Dumbbell rear lunges
- Barbell squat cleans
- Barbell push-presses
- Seated calf raises

- One arm kettlebell swings
- Dumbbell side lunges
-> Next, proceed immediately to cardio workout: 25-minutes of
treadmill running using random incline levels. Aim to increase
running speed by 0.5 mph every 5-minutes.
-> 60-minute cardio session to improve endurance and increase
lactate threshold.
- Using treadmill or running outdoors, complete a 60-minute tempo
run (make sure you're running at an uncomfortable pace throughout
the entire session - if you can't make it 60-minutes, start with 30-
minutes and work your way up gradually).
-> Circuit training routine combined with plyometric training, to
improve muscular endurance, facilitate explosive ability and boost
metabolism for ultimate fat-burning. Complete 12 reps of the
following exercises back to back, without rest:
- Barbell front squats
- Explosive incline push-ups (6-second eccentric/lowering phase, 1-
second pause at bottom and explode on lifting/concentric phase)
- Single leg stability ball leg curls
- Upright rows using dumbbells
- Standing dumbbell shoulder presses

- Box jumps (remember to land as soft and quiet as possible)
- Weighted bench dips
- Split squat jumps (pause 3 seconds in bottom position, explode into
the jump, alternating legs in the air, landing softly and slowly
lowering back to bottom position)
-> After one circuit, rest 90-seconds, then perform two more circuits,
for a total of three intense circuits.
-> Take a rest day or do 30-minutes of light activity (basketball, yard
work, cleaning, etc)
-> Same as Day 1 (aim to increase weights used and/or running
speed and incline levels; after 8 weeks or plateau, use same exercises
but switch to less weight and moderate reps, for example - 3 sets of
12 reps)
-> Same as Day 2 (progression is key - try to improve slightly each
and every workout to keep the lean body results coming)
-> Same as Day 3 (change the order of your exercises so that each
workout has you starting and ending with a different movement)
After completing one week of this lean body workout, you'll know
how to get ripped once and for all. Please consult a professional if

you are unsure of proper form, technique or have general questions
about any element of this workout routine.

5. Lose More Weight and Sculpt Your Body With Full
Body Workouts
Full body workouts are a great way to get in shape. Strength training
exercises can be combined to shape your entire body in just one
workout. Variety and intensity can be accomplished by modifying
and combining exercises. Full Body workouts can provide
cardiovascular conditioning, muscular endurance, agility, balance
and flexibility all in one workout.
Instead of working out just one area or muscle focus on your whole
body and you can turn your body into a fat burning and sculpted
work of art. Workout 2 to 3 times a week targeting your entire body.
This allows you to work the same muscles several times a week.
You'll save time and reach your goals much more quickly than if you
were to work only parts of your body in each workout.
You can get an intensive, super-efficient workout in just 30 minutes
by choosing one exercise for each body part, Abs, legs and buttocks,
shoulders, back and chest. You can also include one exercise for
biceps and one for triceps but this is optional since you work those
muscles when you workout the back and chest. That's a total of only
5 to 7 exercises. Add variety by choosing different exercises for each
workout instead of repeating the same exercises. Once you master
the moves you can increase the weights to get even better results.
The best way to maximize fat loss is to alternate between heavy
weight, high intensity workouts and light weight, moderate intensity
workouts.
It can be overwhelming to choose an exercise because there are so
many to choose from. Just choose the ones you are most familiar

with at first until you have mastered it. Then choose a more
challenging one. You can make an exercise easier or harder by
varying the weight or using just your body weight.
Perform the exercises back to back with little or no rest in between
and you will condition your heart muscle throughout the workout.
After you complete one set of each exercise rest for no more than 90
seconds and repeat all the exercises. Complete 1 to 3 sets of each
exercise. The workout will be over and you will be on your way to a
slender more fit body in no time.
Challenge your balance by performing some exercises while
balancing on one leg. For example you can perform any shoulder
exercise this way. You work your shoulders and improve your
balance and core stability all in one move. Don't forget to stretch
those muscles at the end of your workout. Stretch each muscle
group from head to toe, including calves, thighs, back, shoulders,
neck and chest. Hold each stretch for at least 30 seconds to increase
flexibility and prevent injury.
Whether you choose to workout at a gym or at home is up to you.
You don't need special equipment to get a great workout. Gyms can
actually be inconvenient and time consuming. All you need is some
dumbbells and maybe a bench to set up a home gym. It's one of the
best investments you can make.
Full body workouts will help you attain your goals whether your
target is to lose weight, tone your muscles, or achieve a slimmer
waistline. Reduce your workout time and achieve results more
quickly with a workout that targets all the major muscle groups in
just one workout.

Ultimate 4 minute total upper body workout

Recommended

Recommended

More Related Content

Recently uploaded

Recently uploaded (20)

Featured

Featured (20)

Ultimate 4 minute total upper body workout