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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 |
Just did this. And I feel awesome, actually, I do not remember feeling so good before work 🙂 I also sit the who,e day, am a programmer so geeking 8-10 hours in front of the pc. So I could not be more grateful for these amazing arms and lower back exercises.
Tanya, this was a great idea and a very very popular use case probably for the most of us doing buro jobs! Thanks to you, too!
PS: I did sweat though:))
Private Member |
😀 Thanks! I love that when I initially asked for something that wouldn’t make me a sweaty mess, so I could go back into the office with my head up, Z just can’t do that part! lol! Everything she does makes us sweat! .. I was expecting too much from her on that part! hahaha! But, I am so glad I spoke up! I hope Z does more of these lower back moves in her routines because I feel they’ll help all of us get that lower back strength we need to do the tremendous leg and core work her routines have. Being 51, I need more help, but when I can lift my legs better, I know it’s because my lower back is stronger. Though I understand we get a better back with stronger core, I believe we also need more specific back help, as well. Thanks again 😀 See you in the ZGYM!
Private Member |
I love these short workouts, thank you! I’ve incorporated the move from the other short workout you showed the other day – the one where you’re on all 4s, tuck your knee and then push up off your back foot. That’s great for abs and arms! Thanks for always keeping it fresh and interesting.
Private Member |
Hey are there some warriors in Paris ?
It would be cool to work out together !
Private Member |
I’m with the rest of the group. Love the short workouts and these arms, back and shoulder exercises are SO crucial for those of us who work long hours in front of a computer.
Private Member |
Will dumbbells always work in place of kettle-bells? I don’t own and currently can’t afford to buy any. Hell, I need bigger dumbbells and those are bloody expensive, even used.
Private Member |
Great workout…thank you so much! I really appreciate you motivating and sharing your talents!
I have a quick question about exercises to strengthen my upper back. My chiropractor says my chest muscles are so much stronger/developed than my upper back and my shoulders are rolling forward really bad and my posture is terrible. Do you have any suggestions for exercises to do at home that would target those upper back muscles? Thank you so much! I really value your opinion. 🙂
Private Member |
Awesome! This is a perfect workout for my back injury. I feel great after doing it. Thank you for your work and dedication.
Private Member |
Awesome for 4 minute!T.Y Zuzka!
Private Member |
hailey, id
I am so thankful I met you, Zuzka . I wish you all the best because you prove to me the thankful attitude we need to keep healthy is a powerful force in our being positive and encouraging to others. Thank you again, for all you do.
tanya
Private Member |
hailey, id
Z, I was up late today so I did this routine after 50 weighted crunches on the swiss ball, and 50 kb swings.
It was perfect ~ as always.
Thank you again for doing this!
xxoXX
t