How To Get a 4-Hour Body in 20 Minutes With Tim Ferriss

The 4-Hour mastermind motivates you to get your ass outside and in shape quickly.

Your mom was just trying to get rid of 

you when she told you to go play outside, but it turns out that exercising in nature has benefits beyond leaving Mama alone with 

her chardonnay. Sports research shows that being exposed to natural imagery during breaks actually improves your mental performance. 

(And helps you snag dates with squirrels.) So here are Tim

Ferriss’

four moves to take outside and whip you into shape—in 20 minutes or less!

The Cat Crawl

Illustrated by Brown Bird Design | Licensed to Alpha Media Group 2013

This warm-up move also stimulates the nervous system. Put your hands on the ground and keep your hips at the same level or 

lower than your shoulders. Make sure your legs draft behind you within your shoulders. The Bear Crawl is 

a variation where you keep your arms and legs straight and whip your legs out side to side. Go forward and backward for 25 feet each way. 

The Trap Walk

Illustrated by Brown Bird Design | Licensed to Alpha Media Group 2013

This stretch move aids muscle activation a

nd mobility. Step into a lunge with the right leg, place both hands on the ground, and raise your left shoulder up and back, followed by the arm at a 10 o’clock angle. Rotate to the left as fully as possible, return hand to the ground, and bring your feet together. Repeat on the other side and alternate back and forth five times on each side. 

The Pistol

Illustrated by Brown Bird Design | Licensed to Alpha Media Group 2013

Deceptively simple, this is essentially a one-legged squat that works as a strength, balance, and flexibility exercise. Make sure your support foot is flat and firm on the ground, extend your other leg, and keep your thighs close together. Stand 

upright with your arms stretched out in front of you and squat down. Repeat two to three times on each side.

The Blurpee

Illustrated by Brown Bird Design | Licensed to Alpha Media Group 2013

This is a variation of the burpee, a typical military exercise, except this version engages the lats and abs. Start by placing your legs about a foot outside your shoulders, squat, bend into a full, proper push-up, then jump your legs forward right outside your shoulders, and jump up with your arms in the air. Repeat as many times as possible for five minutes.

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