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4 Minute Workout for Awesome Arms and Strong Lower Back
Fitness | August 29, 2013
HI everyone, I have for you 4 minute workout for awesome arms and strong lower back just like I promised to Ms.Tanya when I was going through your comments on my Facebook page. She wanted a workout that would focus on these two areas and because she was the first one to really reply to my question “what should be the next short workout” and left a really nice and long comment, I made my promise and today I dedicate this workout to her.
This is a really short routine that you can do in 4 minutes when you have a busy day and can’t do a full workout. You’d be surprised what a difference it makes to do a short maintenance workout instead of taking a day off just because you are too busy to take care of your body with proper training. I am not saying that you should never take a day off of high intensity workouts, not at all. I think it’s really important to have active rest days. That said notice the word “active” which means some form of exercise that brings you joy and makes you move or at least stretch.
This particular workout is a combination of 4 different variations of push ups and horizontal lower back exercises. Each of these combos should take you about a minute. You shouldn’t be taking any longer breaks in between each set however you can do a short stretch as shown in the video after each combo.
Push Ups
You can do a regular push up from a high plank position which means on your hands and toes, or you can do the easier variation off of your knees. Either way, I want you to make sure that you are not arching your back and that you are keeping your body in one straight line. Your body should move as a unit towards the ground and then back up. Make sure that you have your hands right below your shoulders and keep your shoulders nicely packed and always away from your ears. It’s the same as if you were standing and keeping your shoulders packed back and down except that you are now in a horizontal position with your hands pushing against the floor. Also pay attention to what your hips are doing, when you are raising one arm and tapping your shoulder, or your butt. Your hips should not rotate sideways. You can keep them steady in that parallel position by digging your toes firmly into the ground. It’s going to be a lot easier if you are doing the push ups off of your knees.
Lower Back Exercise
There are two important things to pay attention to when you are doing the horizontal lower back exercises on your mat. One is to keep your glutes engaged – remember that glutes play a major role in supporting your lower back so it’s always important to work both of them. As a matter of fact you should be working your butt a LOT if you want to have a healthy, pain free spine and lower back. That is something that the kettlebell training will help us with. Once we start including the kettlebells into our workouts, you’ll be working your butt and back all the time which is super important. The other thing that needs to be addressed is the position of your neck during these exercises. Do not keep your chin up to kink the neck. Your neck has to be in a neutral position just like a natural extension of your spine.
Best,
Zuzka.
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Private Member |
Zuzka, you are awesome. This workout is perfect, starting NOW!
Private Member |
Thanks so much for these short workouts; no excuse not to fit these in. Thanks for also making these available even to those who aren’t members of ZGYM.
Private Member |
YEAY, another mini workout that will make my day today as I am so tired and busy beyond measure:)
Private Member |
Thanks Zuzka!!! this workout is perfect for the busy days!!!
Private Member |
Thank You so much for the Mini’z! They are perfect especially during the afternoon slumps to help me get some energy going again. I really enjoy all of your workouts and information but these new additions are awesome! Thank you again so much!
Private Member |
I love these mini workouts, too. Heck, they’re great for a different warm-up before the intense Z workouts. 🙂
Private Member |
This looks awesome!!!
Private Member |
Loved this quick workout! It was the perfect addition to my run today. Thank you Zuzana!
Private Member |
dearest Zuzana.
I can’t stop crying enough to just watch this and share an appropriate reply. All I know is that you have never let me feel alone and without encouragement as I keep trying to improve my health and strength.
Thank you, from the bottom of my heart, for being so genuine and respectful of everyone that truly appreciates your work and excellent advice. Thank you. Thank you. I can’t wait to watch this and get into this routine.
Every day, I work as a bookkeeper and I love my work, but I have to take breaks to keep my back and neck (and weak right shoulder/arm) from getting into a bind. I really look forward to incorporating this special routine into my days. I’ve been watching and trying a lot of your workouts since 2009, but seriously for a year, now. I’ve done the other short 4-minute routine and others, that you’ve shared – and I love them. I’m sure this one will be no different. ♥♥♥
Thank you again, dear Zuzana.
Private Member |
I did this, just now, watching your directions – and it’s 10:36 pm! It felt SO great!! My arms and back are humming!! Thank you SO MUCH, again, Z. This is REALLY what I needed. Every day, I get up and do that arch against the edge of my desk a few times, just to get my back in order. Now – I have ammunition for fighting the fatigue and pain I get.. Thank you, thank you, thank you! 😀 ♥♥♥♥♥
Private Member |
As a staff accountant, I literally feel your pain! This is wonderful and I will probably add the low back exercises to my routine a few times a week for a while. Thank you Z! And thank you Tanya for requesting it!
Private Member |
Thanks Michelle – {art of why I also asked for this was because I have a very hard time doing a LOT of mt climbers and I wanted to find something that could help my back and prepare me for those. I think this will help! I did this workout just now, sweating awesomely because I need that, but I’m not stopping here – I’m going to her ZWOW 56 now: http://www.youtube.com/watch?v=K0hu6_WOQqI&list=PL14484DBF00BEF58B&index=37
Private Member |
Zuzka is a beast! Best trainer ever! Totally rocks!
Private Member |
I agree.. but thankfully, she’s of the gentle beast kind. 🙂
Private Member |
thanks zuzka !!