4-Minute NO Equipment Fat Burning Workout - HWR Total Body Miracle

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** Bodyweight Circuit Warm-up (1:32) **

1. V Squat x 10

2. Alternating Reverse Lunge x 6/side

3. SCREACH x 5/side

** 4-Minute Total Body Miracle Bodyweight Workout (3:33) **

1. 1-Minute Burpee

•• Stand with your feet shoulder-width apart.
•• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.
•• Perform a pushup
•• Thrust your feet back in and then stand up.
•• You can add a vertical jump at the end as well.

2. 1-Minute Close-Grip Pushup

•• Keep the abs braced and body in a straight line from toes/knees to shoulders.
•• Place the hands on the floor inside shoulder-width apart.
•• Slowly lower yourself down until you are an inch off the ground.
•• Tuck your elbows into your sides as you lower your body.
•• Push through your chest, shoulders and triceps to return to the start position.
•• Keep your body in a straight line at all times and elbows tucked in.

3. 1-Minute Punisher Prisoner Squat

•• Stand with your feet just greater than shoulder-width apart.
•• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled
together to work the upper back.
•• Start the movement at the hip joint. Push your hips backward and "sit back into a chair".
Make your hips go back as far as possible.
•• Squat as deep as possible, but keep your low back tensed in a neutral position.
•• Do not round your lower back.
•• Push with your glutes, hamstrings, and quadriceps to return to the start position.
** Do prisoner squats for 20 seconds, then rest in bottom position for 10 seconds, then repeat.

4. 1-Minute X-Body Mountain Climber

•• Brace your abs. Start in the top of the push-up position.
•• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag.
•• Keep your abs braced and slowly return your leg to the start position.
•• Alternate sides until you complete all of the required repetitions.

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