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Ultimate 4 minute total upper body workout

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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.

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Ultimate 4 minute total upper body workout

  1. 1. 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
  2. 2. 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
  3. 3. 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 More Information Please Click Here!<<< 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 http://www.goodebookreviews.com
  4. 4. 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. >>>For More Information Please Click Here!<<< 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.
  5. 5. 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. >>>For More Information Please Click Here!<<< 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.
  6. 6. If you want to achieve extreme fat loss and sculpt a rock hard body while working out less, check out these quality articles: http://www.goodebookreviews.com
  7. 7. 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: >>>For More Information Please Click Here!<<< 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
  8. 8. 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. >>>For More Information Please Click Here!<<< 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.
  9. 9. 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. >>>For More Information Please Click Here!<<< 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
  10. 10. 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 http://www.goodebookreviews.com
  11. 11. 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. >>>For More Information Please Click Here!<<< 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
  12. 12. - 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. Get Ripped Workout Day 2: -> 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). >>>For More Information Please Click Here!<<< Get Ripped Workout Day 3: -> 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
  13. 13. - 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. Get Ripped Workout Day 4: -> Take a rest day or do 30-minutes of light activity (basketball, yard work, cleaning, etc) >>>For More Information Please Click Here!<<< Get Ripped Workout Day 5: -> 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) Get Ripped Workout Day 6: -> Same as Day 2 (progression is key - try to improve slightly each and every workout to keep the lean body results coming) Get Ripped Workout Day 7: -> 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
  14. 14. you are unsure of proper form, technique or have general questions about any element of this workout routine. http://www.goodebookreviews.com
  15. 15. 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. >>>For More Information Please Click Here!<<< 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
  16. 16. 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. http://www.goodebookreviews.com

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.

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