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The Two Minute Bodyweight Workout – 4 to Floor

Pushup workout

I don't know about you, but I have too much stuff to do. Like you, every day I deal with email, Facebook, tweets, work, pets, family, and so on. Finding time to go to the gym is getting harder and harder each day. Well, have no fear. I have assembled for you a workout you can do anywhere called the 2 Minute Workout that only takes, you guessed it, 2 minutes! This workout will get your blood pumping, increase your energy level, burn some calories and strengthen muscles.  Not a bad way to spend 2 minutes!

Perform each of the below exercises, in order, for 30 seconds each.

Sky Kicks

Sit on the floor with your hands pointed toward your toes. Push up until your arms are straight. This is the starting position. Alternately kick your feet up and down.

Quick video of me doing Sky Kicks

Quad Hop

Get on your toes and place your palms on the floor facing each other. Keep your back parallel to the floor. Push up off the floor.

Quick video of me doing Quad Hops

 Chest Taps

Assume the push-​​up position.  Lower your body until your arms are perpendicular to the floor, then explode upward tapping your chest.

Quick video of me doing Chest Taps

Switch Backs

Put your hands and one foot on the ground aligned with each other. Put one leg back and bend your knees.  Keeping your hands on the ground, jump and switch legs. Each jump equals one rep.

Quick video of me doing Switch Backs

For more bodyweight exercises check out my invention Strength Stack 52 fitness cards, a unique way to transform bodyweight exercises into a fun and competitive workout.


This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards.

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