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Total Upper

Ultimate 4 Minute Total Upper Body Workout

Hi everyone!

This is the ultimate upper body workout that can be done in 4 minutes, at home, with very little equipment! Its the perfect workout to get that pump just before you go out or hit the beach! If you want a longer workout, no worries! This is a circuit training workout and you can do 1 to 5 circuits, depending on how long you want to workout for.

This ultimate 4 minute total upper body workout not only builds and develops your muscles but also works on your quickness and stability as well moving you faster and faster towards a lean, athletic body.

There are 4 exercises to complete 1 circuit of this workout. As mentioned above, this is a circuit training workout so you are not going to want to take any breaks between exercises and try and complete the circuit using good form.

Exercise 1: Plank Shuffle Push Ups

4 Rounds of the Following: Shuffle 10 Meters Followed by 5 Push Ups

Exercise 2: Medicine Ball Clock Taps

30 to 60 Seconds

Exercise 3: Staggered Push Ups

10 Reps

Exercise 4: Side Plank Ab Switches

8 Each Side of Your Body

If you have tried the workout, you can see that it not only works on upper body muscle development but also works on agility and thus makes you more athletic. Switching it up and incorporating dynamics workouts into your routine rather than constantly following static workouts is the best way to get more athletic and you will notice this the next time you play sports with your friends.

Start incorporating this workout into your weekly routine over the next 3 to 6 weeks and you will definitely notice an improvement in muscle development as well as speed, quickness and agility. This is also a perfect workout to do with a friend as you can push each other when doing the circuit.

For maximum results from your workouts, remember to keep them fresh and new and keep your muscles guessing. The minute your body adapts to a particular workout is the minute your results diminish so its very important, every few weeks, to switch up your workouts in reps, rep tempo and sets and make sure to move between non circuit and circuit training routines. All this not only gets you maximum results when it comes to building muscle and muscular endurance and burning fat, but also makes it fresh and fun for you so you don’t get bored and unmotivated about working out!

About the Author

For a free video demonstration of the exercises presented above, please follow the link: 4 Minute Workout

For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Get Ripped

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.