Zach Bush’s 4 Minute Workout (Nitric Oxide Dump Exercise)
I love a good productivity hack. I’m always on the hunt for those sneaky little gems that make life more efficient and streamlined. So, when I stumbled upon the Dr. Zach Bush 4 Minute Workout, I was intrigued. I started following him after hearing him on the Ben Greenfield podcast and was especially interested in some of his work around regenerative farming. In general, a really interesting perspective on life and health.
Now, I hear you saying, “Tim, 4 minutes? Can I really get any benefits from that?” The answer is a resounding yes. But, and there is always a but, this isn’t your average 4-minute jaunt on the treadmill. Your friends may make fun of you for breaking into this routine, but I found out while researching this article that Elle MacPherson (more on that below) uses this routine regularly. Difficult to argue with that.
Buckle up, because we’re about to dive deep into the rabbit hole of nitric oxide and your musculature.
The Workout
Assuming that some of you may just want the workout, I am going to embed Bush’s routine early in the post so you can get to it. This goes right to the routine. If you want to hear him describe why he does it and each movement you will have to rewind it.
The workout is simple, yet effective, targeting the sixteen biggest muscle groups in the body. It’s composed of three sets of exercises: squats, arm swings, arm circles, and military presses.
And yes, you guessed it, it all happens in four minutes. You can integrate this into your day three times, and you’ve only taken up 12 minutes of your 24-hour day. This isn’t a bad trade-off for the lazy (or smart) fitness enthusiast.
Squats
Let’s start with the squats. Feet shoulder-width apart, engage your core, and sit back as if there’s a chair behind you. Stand back up and repeat. Ten times to start with and build up to twenty.
Arm Swings
Next up, the arm swings. With your arms at a 90-degree angle, swing them up and down. You’re working the muscles in your deltoids and shoulders here. It’s not a rave, so try to keep the flailing to a minimum. It is like the motion of marching. This has all been called “marching arms”
Arm Circles
Moving on to the arm circles. Raise your arms to shoulder level and make large circles. Click your hands together at the front and top of the circle. This works the rotation of the shoulder. Think about it as the top half of a jumping jack.
Military Press
Finally, the military press. Lift your arms straight up over your head. This one’s going to hit those upper shoulder. If you are doing 20 reps per set you will defiintely feel it on the last one.
| Exercise | Reps | Sets |
|---|---|---|
| Squats | 10-20 | 3 |
| Arm Swings | 10-20 | 3 |
| Arm Circles | 10-20 | 3 |
| Military Press | 10-20 | 3 |
The Shoulder Problem
Shoulder pain? No problem. The arm circles can be modified to suit those of us with creaky shoulders. Bring your hands to the center, reach up and over the top, then break the arms apart.
Nitric Oxide Dump Exercise
The Zach Bush 4 min workout (some call italso been called nitric oxide dump exercises) is all about maximizing the potential of a molecule in your body called nitric oxide. This naturally occurring molecule is a biological traffic conductor. It directs more oxygen and nutrients to your muscles when they’re running low during exercise.
The fascinating part is that nitric oxide rebuilds every couple of hours. That means you can hit your body with this “grow, feed, breathe” signal multiple times a day. Sounds too good to be true, right? Well, hold onto your kettlebells, because we’re about to get into the nitty-gritty.
The After Effects
After the workout, you might feel a tingling in your fingertips. That’s the nitric oxide effect, dilating blood vessels and oxygenating the body. If you’re anything like me, you’ll probably enjoy this weird sciencey sensation. I always describe it as fire traveling through your body and at my fingertips.
My Take And Elle MacPherson
Your friends making fun of you is a reall thing. The routine just looks a little too regimented, especially the swinging arms. That said, I really do think doing this 3 times a day would make a big difference for a lot of people. I use it as part of my integrated interval strategy (like my 9 minute tiger sprint routine). If you have 4 minutes you can get this done.
I’ll then get outside and put my feet on the earth to ground. I do some yoga in the morning sun or Dr Zach’s Four Minute Workout to stimulate nitric oxide
Elle MacPherson, DailyMail.co.uk
When I am doing these 3 times a day my shoulders do get a little sore but I also feel the muscle growth. Doing 20 reps for each exercise over 3 sets will make you feel like you have had a work out. You can see my Whoop band tracking (I have been optimizing for zone 2 and track everything) during a workout when I did 20 reps.
That takes me closer to 5 minutes with most of the time spent in zone 3. I normally do 10 -15 reps in each set unelss this is the only exercise I am doing for the day. I also found it around the time I saw a documentary on Dua Lipa and normally pair it with her songs Don’t Start Now (124 BPM) if I am doing fewer reps and Love Again (116 BPM) if I am doing aa full 20 reps. Another thing my friends may make fun of me for.
If you’ve followed the blog you know I’m a fan of efficiency. The Zach Bush 4 Minute Workout packs a nice punch in a short time. I will continue to use it. If it is good enough for Elle than it will continue to be good enough for me.
What is the Zach Bush 4 Minute Workout?
The Zach Bush 4 Minute Workout is a short, high-intensity exercise routine designed to maximize the production of nitric oxide in the body, a molecule that enhances oxygen and nutrient delivery to muscles. It consists of three sets of squats, arm swings, arm circles, and military presses.
How often should I do the Zach Bush 4 Minute Workout?
Dr. Zach Bush recommends doing this workout three times a day to maximize the production of nitric oxide.
Can I do the Zach Bush 4 Minute Workout if I have shoulder problems?
Yes, there are modifications for the arm circles exercise if you have shoulder problems. Instead of making big circles, bring your hands to the center, reach up and over the top, then break the arms apart, similar to a breaststroke motion.
What are the benefits of nitric oxide dump exercise?
This workout enhances the production of nitric oxide in the body, increasing oxygen and nutrient delivery to muscles which can help them grow. It also targets the sixteen biggest muscle groups in your body, making it a comprehensive and time-efficient exercise.
Do I need any special equipment for the Zach Bush 4 Minute Workout?
No special equipment is needed for this workout. It can be done anywhere and at any time, making it highly convenient and accessible.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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