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4-Minute At-Home Workout - HWR Max Rep Miracle

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Published on Jun 10, 2013

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*** Bodyweight Circuit Warm-up (0:24) ***

1. Prisoner Squat x 10

•• Stand with your feet just greater than shoulder-width apart.
•• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled
together to work the upper back.
•• Start the movement at the hip joint. Push your hips backward and "sit back into a chair".
Make your hips go back as far as possible.
•• Squat as deep as possible, but keep your low back tensed in a neutral position.
•• Do not round your lower back.
•• Push with your glutes, hamstrings, and quadriceps to return to the start position.

2. Prisoner Lunge x 6/side

•• Stand with your feet shoulder-width apart and hands clasped behind your head.
•• Step forward with one leg, taking a slightly larger than normal step.
•• Keep your back toe on the ground and use it to help keep your balance. The back knee
should also be bent.
•• Lower your body until your front thigh is parallel to the ground.
•• Keep your upper body upright and your lower back flat.
•• Push back to the start position and switch legs.

3. X-Body Mountain Climber x 6/side

•• Brace your abs. Start in the top of the push-up position.
•• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your
opposite shoulder. Do not let your hips sag.
•• Keep your abs braced and slowly return your leg to the start position.
•• Alternate sides until you complete all of the required repetitions.

4. Leg Swing x 20/side

•• Stand with your feet hip width apart and hold on to something for balance.
•• Take the inside leg and swing it back behind you and then swing it straight out in front of you.
•• This will stretch your hamstring so do it gently.
•• Continue to swing your leg faster and higher with each repetition.
•• Do all reps for one side then switch.

5. Jumping Jacks x 20

•• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
•• Jump your feet out to your sides and raise your hands overhead at the same time.


*** 4-Minute Max Rep Miracle Bodyweight Workout (6:05) ***

1. 1-Minute Pushup (max reps)

•• Keep the abs braced and body in a straight line from toes/knees to shoulders.
•• Place the hands on the floor slightly wider than shoulder-width apart.
•• Slowly lower yourself down until you are an inch off the ground.
•• Push through your chest, shoulders and triceps to return to the start position.
•• Keep your body in a straight line at all times.

2. 1-Minute Total Body Extension (max reps)

•• Start in the standing position as if you were going to do a bodyweight squat.
•• Dip down quickly into a quarter squat and swing your arms behind you by your sides.
•• Explode up and extend your body onto your toes, raising your arms overhead.
•• Control the descent back and in one movement return to the dip before exploding
back up again.
•• This is a non-impact replacement for jumping.

3. 1-Minute Mountain Climber (max reps)

•• Brace your abs. Start in the top of the push-up position.
•• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your
chest. Do not let your hips sag or rotate.
•• Keep your abs braced and slowly return your leg to the start position.
•• Alternate sides until you complete all of the required repetitions.

4. 1-Minute Total Body Extension (max reps)

** see above.

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