My 4 x 4 workouts are time efficient.
Keep you interested because the exercises change all the time.
Challenging because each exercise is done for 1 minute, with minimal rest periods in between exercises, making these workouts very high intensity.
![](https://thehouseofobrien.com/wp-content/uploads/2024/07/IMG_2190-760x1024.jpg)
![](https://thehouseofobrien.com/wp-content/uploads/2024/07/IMG_2189-788x1024.jpg)
4 x 4 Full Body Workout
Equipment
Dumbbells
The Workout
4 exercises done back to back (its 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.
Execute each exercise for 1 minute
4 Rounds of all 4 Exercises in each Round
20 minute workout
- Reverse Lunge/Squat/Bicep Curl
- Hollow Body/Chest Press
- Reverse Lunge/Shoulder Press (both right and left side)
- Overhead Tricep Press
Use the timer on your phone or clock 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 will help you get through the next Round.
Enjoy!!