After completing your 2 minutes of core strengthening, you will continue directly to the last part of the workout without resting.
1 Minute of Breathing and Stretching
To wrap up the workout, there is a minute of stretching exercises and deep breathing – the perfect way to oxygenate your brain and nourish your muscles. The stretching and breathing exercises at the end of every 4•3•2•1 workout are the perfect antidote to stress and fatigue. They help you feel renewed and rejuvenated in body and mind before resuming your day. It is also a time to rest your body before you go onto another 4321 circuit!
Your deep breathing and stretching will be like this:
• 30 seconds – deep breathing and stretching Exercise #1
• 30 seconds – deep breathing and stretching Exercise #2
Grand total: 1 minute of deep breathing and stretching
Stretching Exercise #1: Seated Side Bend
For the first stretch, Seated Side Bend, you’ll be sitting on the floor with your legs spread apart while you gently and slowly bend over to one side stretching your upper and lower back as well as the back of your legs.
Stretching Exercise #2 Lengthening Stretch
The second and final movement, the Lengthening Stretch, allows you an opportunity to lie on the floor face down with arms extended reaching up to stretch your core, back shoulders and arms. It is a very simple movement with little instruction but is one of the most relaxing stretches you will perform. Remember when performing your stretching exercises to breathe deeply and move slowly.
After you have completed your first 4321 circuit, go back and repeat the circuit 2-3 more times. Beginning with 4 minutes of H.E.A.T. , 3 minutes of resistance exercise, 2 minutes of core and 1 minute of deep breathing.
H.E.A.T. on alternate days:
On the days you are not performing your 4321 circuits, I’d like to have you complete H.E.A.T. movements for a longer duration (20-40 minutes) with extended interval periods., 2 minutes verses 30 seconds.
For example for a 20 Minute H.E.A.T. Session:
• Perform 2-minutes of moderate activity then
• 2-minutes of H.E.A.T.
Repeat this sequence 4 more times for a 20-minute HEAT session.
For a 30 Minute H.E.A.T. Session:
• Perform 2-minutes of moderate activity then
• 2-minutes of H.E.A.T.
Repeat this sequence 6 more times for a 30-minute HEAT session.
For a 40 Minute H.E.A.T. Session:
• Perform 2-minutes of moderate activity
• 2-minutes of H.E.A.T.
Repeat this sequence 9 more times for a 40-minute HEAT session.
Renew: As part of your weekend Total Body Breakthrough I always recommend my clients experience some “renewing” time.
In the PM on Saturday and Sunday, I’d like to have you take a light 20-40 minute walk while also performing some light stretches to decrease muscle soreness and rejuvenate your body!
Check out some additional suggestions to help you rejuvenate mentally as well as physically over the weekend below:
• On Friday-Breathe deeply- Put on some music, close your eyes, and breathe deeply for 1 minute today. You’ll open your eyes refreshed and ready to take on the day and the beginning of your workout!
• On Saturday-Have some fun. Schedule a “movie night” at home and rent a favorite film. Add pajamas and quilts for a pajama party.
• On Sunday-Establish relaxing pre-sleep rituals, such as a few minutes of reading. Create a pleasant sleep environment. Make your room as dark and quiet as possible.
• On Monday-Practice being quiet and still today. This may be in your bedroom, outside at a park, or before you drive home from work. Turn off all extraneous noises or distractions and enjoy the stillness. Begin with one minute and slowly increase your time.
Your weekend workout schedule will look like this:
Friday, PM 4321 Circuit Training 2-4 complete sets
Saturday AM HEAT 20-40 minutes
PM Light walk and stretch 20-40 minutes
Sunday AM 4321 Circuit Training 2-4 complete sets
PM Light walk and stretch 20-40 minutes
Monday AM HEAT 20-40 minutes
That’s it! By Monday you’ll have a new body and be on your way to a stronger, healthier you!
For more “fast fitness”, 4321, 10 Minute Total Body Workouts go to www.4321fitness.com or check out our new book, “The 10 Minute Total Body Breakthrough!”
Comments are closed.