5-minute exercise to keep you thin and fit (Page 2)

Stand with feet together and take a large step out with the left foot, lowering to a side lunge. Explosively push off left leg to jump up in the air, bringing legs together and clapping hands together overhead. Land softly with knees bent before instantly stepping out to the right to reverse. 

• Single-Leg Plank Hops

Begin in a full plank position, subsequently lift left leg and bend knee, lifting heel to the ceiling. Bend right knee and jump up about 45 degrees to the right, landing on the ball of right foot. Swiftly jump back to the left and repeat. 

• Surfboard Hops

Begin with feet slightly wider than hip width. Lower into a deep squat while extending arms straight out from the shoulders. Jump up, tucking knees and arms in towards chest. Rotate in midair to face opposite side and land in deep squat position (try to land on your ‘board,’ but facing the other side.) 

Four-Minute Work-Out

Aside from which, there is likewise the 4-minute workout (if you wish to reduce it with one minute)  that could be very helpful to keep you fit all throughout the day.  I learned this 7 years ago which I read from a broadsheet, which has been effective to me until now so far:  

Still Jack -  a cardiovascular exercise with a mixture of upper and lower body movements.

Like jumping jack, spread arms and feet

Jump with arms and feet moving sideward.

Do this 10 times in open and close movements

Squat Jack -  a cardiovascular workout with lower body movements that activate metabolism.

Do a squat with hands on the sides of your feet

Jump. Raise your arms. Spread your feet

Palms must touch each other upwards

Repeat 10 times

Push Up - another cardiovascular workout good for the upper body particularly  in the chest area and triceps.

Lunges

Stand with right foot forward, left foot back about 3 feet apart.

Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.

Keep the torso straight and abs in as pushing through the front heel and back to starting position.

Don't lock the knees at the top of the movement.

Execute these 10 times.

After 10 counts, repeat still jack and squat jack until finishing the 4-minute goal.

Before starting with the 4-Minute  Workout, be reminded of the following:

It’s intended to be finished in 4 minutes sharp. After exactly 4 minutes, STOP (no extension).

Since it’s a 4 minute workout (instead of the typical 1-1.5 hours), there will be no rest time (if workable) until after the 4 minutes. However,  rest when there’s a need to particularly when still new at this exercise.

Do it in 10 repetitions only (for each exercise) and immediately shift to the next one.

After completing all the exercise, repeat everything from start again without stopping.

The goal is to do as many rounds within 4 minutes.

For beginners, it is normal to finish 1.5 to 2 rounds. After a few days, try to do 3 rounds. After 2 weeks, the goal should be to finish 4-5 rounds within 4 minutes. This is also a method of identifying that you are getting fitter and stronger.

Always go at own pace, however, to get maximum results, always “challenge” or “push” yourself (only as far as you can go) when doing this exerciset.

The challenging for one may not necessarily be challenging for another. Listen to your body! For an vigorous individual, a full push up will be challenging for the body. For a beginner, a wall push up or a push on knees will proportionately be interesting already. So there is no need to try to do the exercise exactly the way it is presented (as shown on youtube. Both individuals acquire the same benefit from the exercise provided that the bodies get “challenged.”

Utilizing of support (holding on to a chair, table or the wall) is alright when doing this exercise on the condition that one is still getting the “challenge.” One’s objective is to eventually accomplish the exercises without an aid in the future

The 2 best signs to know if you are doing the 4-minute exercise properly are: Panting and gasping for breath by the end of the second or third round and non-stop perspiration even after finishing the exercise

Don’t be concerned about doing the exercises impeccably. Start slow and develop in the process. If full squat or push up can’t be done, just go as far as you can but still do it quick. Sooner or later, try to go lower or do better.

The key: Do it fast. Add intensity (by urging yourself to do as many rounds as possible). Be conscious of the time. Challenge each time to beat the last record. Enjoy after. The sense of  fulfillment and pride is reached after doing the exercise.

When facing medical conditions –like heart-related diseases, hypertension and diabetes, it is always safe to see your doctor before engaging in any exercise.

A wise man is more powerful than a strong man, and a man of knowledge than a man of might.  (Proverbs 24:5).  So be wiser by taking at least five minutes of your time than compromising health. 

   

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References:

1. Yam dela Cruz, Salamat Dok: Lose 400 calories in 4 minutes!, Posted at Feb 09 2012 06:29 PM | Updated as of Feb 10 2012 02:31 AM, http://news.abs-cbn.com/lifestyle/04/09/16/celebrity-trainers-jim-toni-back-on-the-screen-with-metabeats 
2. Kirsten Yovino,  5 Workouts That Take 5 Minutes, http://www.cheatsheet.com/fitness/5-workouts-that-take-5-minutes.html/?a=viewall 
3. Alixandra Caole Vila (philstar.com) | Updated December 24, 2015 - 2:09pm, Fitness coach suggests this 4-minute exercise for the holidays, http://www.philstar.com/health-and-family/2015/12/24/1535682/fitness-coach-suggests-4-minute-exercise-holidays

See here what you have missed when deprived with daily exercise - 7 Benefits of Daily Exercise