4 x 4 Full Body Workout

I designed the 4 x 4 workouts for effective results and for efficiency. This workout hits all your muscles in a quick manner thus providing you with a cardio workout as well.

By designing 4 exercises that are done back to back (you only take a break at the end of the 4th exercise) you automatically will bring your heart rate up, making this workout not only a strength training workout but a cardio workout as well.

Starting the workout with a compound move incorporates more then one muscle group it actives several muscles to create the efficiency you need for a 20 minute workout.

4 x 4 Full Body Workout

4 exercises done back to back (it’s called a giant set) take a break after the 4th exercise is complete. Your break should be 30-60 seconds only then hit the next Round (4 Rounds total).

Execute each exercise for 1 minute

4 Rounds total of all 4 exercises in each Round

20 minute workout

4 Rounds of all 4 exercises

  • Reverse Lunge-Bicep Curl-Squat (Heavy weights)
  • Curtsy Lunge-Front Shoulder Raise (Low weights)
  • Bicep Hammer Curl (Heavy weights)
  • Diamond hands Tricep Push-ups

Use the timer on your phone or the clock on the wall to keep track of the minute marker. Take a break after the 4th exercise is finished. Keep yourself hydrated after each Round, take sips of water, it help you get through the next Round.


“The only bad workout is the one that didn’t happen”

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