st martins house - Aspire Magazine

Four Minute Workout
www.stmartinshouse.com
Too Busy
To Workout?
Not With Weight Loss Expert Joe Hanney
Workout
Exercise A - Plank
Perform for preferred time 10, 15 or 20 seconds.
Targets: core.
Start: Get down on the floor with your full weight supported on
your forearms and toes, with your back in a straight line and your
abdominals drawn in tight, keeping you stable.
Movement: There is no movement. This is a static exercise in which
you hold this position without letting your back arch as you keep
your abdominals tight.
Rest for preferred rest time either 20, 15 or 10 seconds.
Exercise B - Squats
Perform for preferred time 10, 15 or 20 seconds.
Targets: hips, bum and legs.
Start: Stand upright with your feet shoulder width apart.
Movement: Keeping your body upright, lower yourself into a squat
position by bending at the knees and hips through full range of
motion, until your hips are level with or below your knees. As you
squat, be sure to maintain a tall posture; do not let your back round.
And keep your knees tracking over your toes; don’t let your knees
collapse inward.
Rest for preferred rest time either 20, 15 or 10 seconds.
Exercise C - T-Press Up
Perform for preferred time 10, 15 or 20 seconds.
Targets: core, shoulders, arms, and chest.
Sick and tired of overcrowded gym classes
and endless queuing for the treadmill -
don’t let a busy gym be your excuse for
not pursuing your New Year’s Resolutions.
Weight loss expert Joe Hanney knows
your frustration and has helped hundreds
of women overcome their hurdles to
weight loss with his innovative fat busting
workouts.
How to get more done, have more fun and
make an impact each and every workout,
without use of exercise equipment, just
your own body weight and not much space
to do it in. Even better it can be done in just
240 seconds (4 minutes). You’re probably
thinking how can this be?
Well...
You could now work your entire body with
one or two exercises or special exercise
combinations. Not only that, but what you
could stimulate your metabolism and fat
burning hormones to a higher degree with
an ultra-quick 240-second workout, better
than you could with that long boring one
or one-and-a-half-hour workout?
Well, you can!
In fact, with the 240 seconds, you'll discover
several different exercises (as seen in the
pictures) that when combined properly,
use everything from head to toe create the
ultimate exercise program.
Do EVEN LESS if you want to see the
FASTEST results!
Which do you think produces more fat loss
and greater fitness: jogging at the same
pace for 20 minutes, non-stop...bored
already! Or sprinting for just TEN minutes
(one minute sprint, one minute rest, repeat)
in that same 20 minute time?
Hundreds of studies show that the second
workout, where you cut the workout time
in HALF and then split that into tiny, more
intense chunks produces the greatest fat
loss and fitness gain possible.
Using the 240-second workout, you not
only burn calories faster during the actual
workout, but you KEEP BURNING FAT
with an elevated metabolic rate for up to
38-hours after each workout! Imagine that
– you worked out for 240-seconds at 9am
yesterday and the effect from the workout
means that you are actually burning
calories not only whilst you are reading this
magazine but also up to midnight tonight.
That means if you do the 240-second
workout almost daily, you have now
essentially increased your metabolism on
an almost 24/7 basis.
It doesn't matter if you've never worked
out a day in your life, if the only exercise
you get is running to the fridge, or if
you've been training for years, but want
to get better results in less time and no
waiting about. The 240-second workout is
completely adjustable:
• Beginner (new to exercise) - 10 seconds of
exercise followed by 20 seconds of rest.
• Intermediate (one or two visits to the
gym) - 15 seconds of exercise followed by
15 seconds of rest.
• Advanced (more than three times visiting
the gym) - 20 seconds of exercise followed
by 10 seconds of rest.
This programme does not involve a single
cardio machine, not because I don’t think
you have access to one, but by choice! So
no more long slow boring cardio in the fat
burning zone!!!
This total body workout, part of my
philosophy on how you should train, is to
train with a purpose. This workout gives
you exactly that – you’ll know exactly which
exercises to do, how much time to work out
and how much time to rest you should take.
Start: Assume a standard press up position.
Movement: Perform a press up, and then transfer all your weight to
one hand as you rotate your body to reach up and behind you with
the opposite hand. Keep both feet on the floor. Your arms should be
in a straight line so that your body forms a T shape. Alternate sides.
Rest for preferred rest time either 20, 15 or 10 seconds.
Exercise D - Split Jack
Perform for preferred time 10, 15 or 20 seconds. Targets: legs, bums,
stomach.
Start: Stand with your arms at your sides.
Movement: Jump and land with your left foot in front of you and
your right foot behind. At the same time, with straight arms, swing
your left arm forward toward to your right leg. Then jump again,
switching arms and legs.
Rest for preferred rest time either 20, 15 or 10 seconds.
Repeat the above one more time each.
Workout complete!
For further information, please go to
www.resultsweightloss.co.uk or call 0844 8442471
Photos of Sam - Head Coach
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