240 Minute Workouts

Hacking the body though minimal inputs to produce maximum outcome is my goal. These five workouts preformed on either Monday, Wednesday and Friday or just Monday and Friday take just about 60 minutes per week to preform.

Monday: 22.5 minutes
Wednesday: 15 minutes
Friday: 22.5 minutes
Week Total: 60 minutes!

The goal of these workouts is to subtract fat from my body while developing a base of strength to build upon. By February or mid-March I will have build strength and will be moving beyond these workouts to ones that target specific goals of mine. Either ultra-endurance running, biking and swimming or rock climbing and yoga or just plain good looks.

Here are descriptions of the workouts I will be preforming for the next 4-8 weeks:

My 4-Hour Body Workouts

Two-legged Glute Activation Raises x20

Mondays, Wednesdays and Fridays

Pull your toes up as you drive off your heels and thrust your pelvis towards the sky

Flying Dogs x15 for each side

Mondays, Wednesdays and Fridays

Right arm and left leg extensions and left arm right leg extensions

Kettlebell Swings x50-150

Mondays, Wednesdays and Fridays

Feet 6-12 inches outside shoulders pointed out 30 degrees, shoulders pulled back, sitting back in a chair, shoulders always behind knees, clench butt cheeks

Myotatic Crunch

Mondays and Fridays

Ass 6” from ground on Swiss ball or BOSU

1. Keep arms next to ears
2. 4 seconds, lower until fingers touch ground (reach finger tips away from ball)
3. 2 seconds, pause
4. 2 seconds, raise arms to 80 degrees with ground
5. x10 then add weight, like book

TVA (Transverse Abdominis) “corset muscle”

Mondays and Fridays

1. on all fours, straight relaxed back, gase relaxed forward
2. exhale all air, hold breath
3. pull belly towards spine for 8-12 seconds
4. inhale fully, exhale fully, inhale fully and repeat from beginning