Posted by: admin August 9th, 2017

The “4-3-2-1” format provides a good cardio strength workout that keeps you moving and sweating. Here’s the basic breakdown of how it works:

4 Minutes Cardio

-        Any form: running, rowing, intervals, hills, etc…

3 Minutes Strength

-        Switching exercise every minute

2 Minutes Core

-        Switch exercise every minute

1 Minute High Intensity

-        Full out effort performing something like jump squats, burpees, mountain climbers

Total Time = 10 minutes

Repeat circuit 2-3x for a 20 or 30 minute full body workout!

 

Here is one example of 4-3-2-1 workout you can try today!

4 Minutes Cardio

-        Treadmill sprint intervals: 20 seconds work; 10 seconds rest (repeat for 4 minutes)

3 Minutes Strength

-        1 minute of goblet squats with dumbbells or kettlebell – demo here

-        1 minute renegade rows – demo here (0:40)

-        1 minute of Slalom Power Lunge (30 secs per leg) – demo here (0:23)

2 Minutes Core

-        1 minute weighted crunch – demo here (0:20)

-        1 minute bicycle crunch – demo here (0:25)

1 Minute High Intensity  

-        1 minute burpees – demo here

  • Modification here (1:45)