Effective 20-Minute Upper Body Workout Routine
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Effective 20-Minute Upper Body Workout Routine
2.6K views6 months ago
TikToktracysteen
Norwegian 4x4 Protocol. Warm up:5-10 minutes 60-70% HR (easy pace or low impact cardio). Intervals:4 sets of:👉4 minutes at 80-90% of max heart rate (hard but sustainable). 👉3 or 4 minutes of recovery (I’ve read both) at 60-70% of max heart rate (light effort). Cool down: 5-10 minutes. I like to finish with some down regulated box breathing. 1-2x/week. High intensity intervals like this 4 x 4 challenge can work your heart, lungs, and mitochondria, leading to greater adaptations in a shorter tim
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Norwegian 4x4 Protocol. Warm up:5-10 minutes 60-70% HR (easy pace …
13.5K views8 months ago
FacebookTracy Steen
Norwegian 4x4 Cardio HIIT!I have a new one out on my YouTube channel today! I have it linked in my stories so be sure to join if one of your targets is to improve your VO2 max. In the workout, we work intensely hard for four minutes. You could use the simple cardio ladder that I have here or you could hop on a treadmill, a bike, or whatever you have, and work between 80-90% of your max heart rate. Then you recover for 3 minutes, bringing heart rate back to that 60-70% of your max heart rate. Fol
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Norwegian 4x4 Cardio HIIT!I have a new one out on my YouTube chan…
9.6K viewsJan 29, 2024
FacebookTracy Steen
You don’t want to miss this episode! It will leave you with clarity, confidence, and a simple guide you can follow daily. No gimmicks, no overwhelm, just the science of what works. Today on the Move Daily Talks podcast, I’m chatting with Stuart Phillips Ph.D, professor at McMaster, and a Tier 1 Canada Research Chair in skeletal muscle health. We talked about the minimum effective dose versus the optimal dose for strength training, how much protein you really need, and what strategies actually wo
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You don’t want to miss this episode! It will leave you with clarity, confid…
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