Our Go To 4 Minute Daily Workout
The 4 minute workout created by Dr. Zach Bush is a favorite for us here at Shift Up Nutrition. These simple combinations of movements can be done no matter where you are or what you are wearing. This exercise works the 16 largest muscle groups in your body while giving you a Nitric Oxide dump! In this post, I will go over more about the benefits, the sets, and show you the video on how to do it. This is a great workout for any age or fitness level.
What is the 4 minute workout?
This concept uses simple moves done quickly and correctly with purpose. Bursts of easy-to-remember movements are done rapidly, focusing on form, technique, and speed. Best of all, it’s convenient! You can do this exercise anywhere; in your home, while on vacation, at your workplace, at the airport or in your kitchen while you wait for your food to cook. It doesn’t require any fancy equipment and you don’t have to get in your exercise clothes to do it.
What is Nitric Oxide?
Nitric oxide is a compound in the body that circulates and relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Nitric oxide production stimulates the release of certain hormones, such as insulin and human growth hormone. It’s also essential for overall health because it allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently.
Benefits of the 4 minute workout and nitric oxide dumps include…
– Boosts cardiovascular health – Decreases the viscosity of your blood – Increases the flexibility and elasticity of arteries and veins – Helps moderate blood sugar levels – Produces proteins that keep your muscles at their optimal levels
Take advantage of these benefits and give it a try.
This is how to do the 4 minute workout.
The session consists of three sets with 10 repetitions (working your way up to 20 repetitions) of the following exercises:
– Squats – Arm raises – Circular arm swings (also called non-jumping jacks) – Shoulder presses
ZACH BUSH MD | 4 Minute Workout
Most likely you’re going to be winded and out of breath. That’s ok. However, listen to YOUR body and work up to the level that feels comfortable to you!
Dr. Bush recommends doing the exercise three times a day. Some days we don’t get all three times in, but even one set is better than nothing. So do what you can. I love taking a timeout for fast squats, robot arms, big circle arms, and military presses after sitting at the computer for an extended time. I feel energized and ready to get back to work.
That’s it. I told you it was simple.
I hope you’ve enjoyed this and that you start implementing it into your daily routine.
**Keep in mind that before you engage in the 4 minute workout, or any exercise for that matter, consult a doctor first especially if you’ve been sedentary for a long time.
