Thursday, January 29, 2015

The 4-2-4 10 Minute Workout

Greetings on this fine morning,

Yesterday's run after work was warmer than usual, but got damp and chilly out in a hurry. I tried something different on my usual run and wanted to add some speed work in it.  I ran around the college for my first mile as a good warm-up, then jogged a short way back to an empty parking lot. I was curious how the parking lot would work as a makeshift track for some speed sessions. 

Down and back across the parking lot was approximately 20 percent of a mile, so I did .15 hard, with .o5 walking recovery.  The .15 took about 1 minute to do, the .05 walk taking about 30 seconds. 

This ended up being about a 20 minute workout in all. I think I found a makeshift track in the future for some 300m equivalent intervals.

This morning's brief workout was a "4-2-4" routine, following the 20/10 work/rest pattern. It was 4 minutes of one exercise, 2 minutes of another, and 4 minutes of one more exercise. It becomes a very brief, 10 minute total body workout.  My exercise choices were:

4 minutes of Swings
2 minutes of Push-Ups
4 minutes of the Ab Wheel

I like the 4-2-4 pattern if I'm looking at a short workout to do.  Sometimes I've repeated the pattern for a good 20 minute routine.

If you like short, brief 10-15 or up to 20 minute workouts, and want to just follow along, get the Home Workout Revolution series from Craig Ballantyne.

They are all bodyweight exercises, but you can substitute weighted movements if you like.

Check out http://tinyurl.com/cbhwrevsale for some more info on this program.

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Coffee this morning is OG Black Coffee. Today I should be getting my K-cup maker in the mail, while Friday, my new OG Coffee should be here. The Black Gold series in the BrewKup option is part of my package.

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Swing & Sip!
Kindle Guides: http://tinyurl.com/rkofp
OG Coffee: http://tinyurl.com/kbcoffee

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