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4-Minute Miracle Metabolic Workout

The document outlines 4 different 4-minute metabolic training circuits. Each circuit consists of exercises done for 1 minute each with no rest in between. The first circuit focuses on total body, the second on squats and climbers, the third on abs and core, and the fourth returns to the total body circuit. The workouts are meant to be high intensity and followed by a general warm up, stretching, and 2 minutes of rest between circuits.

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Emmanuel Charles
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83 views2 pages

4-Minute Miracle Metabolic Workout

The document outlines 4 different 4-minute metabolic training circuits. Each circuit consists of exercises done for 1 minute each with no rest in between. The first circuit focuses on total body, the second on squats and climbers, the third on abs and core, and the fourth returns to the total body circuit. The workouts are meant to be high intensity and followed by a general warm up, stretching, and 2 minutes of rest between circuits.

Uploaded by

Emmanuel Charles
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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THE 4 MIN MIRACLE METABOLIC TRAINING.

Start with the general bodyweight warm-up circuit. Rest up to 2 minutes between different 4-minute
workouts. Do not rest between exercises.

The 4-Minute Total Body Miracle

1. 1-Minute Burpee

2. 1-Minute Close-Grip Pushup (max reps)

3. 1-Minute Punisher Prisoner Squat

4. 1-Minute X-Body Mountain Climbers (max reps).

The 4-Minute Squat-Climb-Squat

1. A) Narrow-Stance Bodyweight Squat x 20 seconds

1. B) Hold the bottom squat position x 10 seconds Repeat two more times, then without rest, go to 2A

2. A) Alternating Spiderman Pushup x 20 seconds

2. B) Mountain Climber x 10 seconds.

Repeat 1 more time, then without rest, repeat 1A & 1B three more times.

The 4-Minute Abs&Core

1. 1-Minute X-body Mountain Climbers (max reps)

2. 1-Minute Bodysaw/Rocking Plank (max reps)

3. 1-Minute Inchworm (max reps)

4. 1-Minute Burpee + Mountain Climber (max reps)

The 4-Minute Total Body Miracle

1. 1-Minute Burpee

2. 1-Minute Close-Grip Pushup (max reps)

3. 1-Minute Punisher Prisoner Squat

4. 1-Minute X-Body Mountain Climbers (max reps)


Static stretching for tight muscle groups.

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