Paul Katami - Bootcamp 4х4х2

Paul Katami's signature 4x4 Workout is a challenging bootcamp style interval class based on Paul's sold-out classes in Hollywood. 4x4x2 takes you through Four Minute Blocks of exercises consisting of One Minute Intervals of Cardio, Lower Body, Upper Body and Core Exercises. The Full-Body, Fast-Paced approach will leave you Breathless with Unmatched Results! Shot in real time with real 4x4 class participants to give you the best spot for this incredible workout. A super-challenging workout that features a huge assortment of creative exercises. The moves are original and effective — this program will truly push your body to its limit. The format is simple: five blocks of four exercises. The exercises also have a consistent sequence: cardio, lower body, upper body and core (60 seconds each). But, even the “toning” intervals are aerobic — mostly fast-paced, explosive moves like “single leg burpees” or “plyometric squats” (so your heart rate never drops and you never stop burning fat). Other unique exercises include “180-degree mat jumps,” “twisting leg push-ups” and “scorpion planks.” DVD has a seven-minute tutorial of the new moves. Requires two sets of dumbbells (e.g. 5 and 10 lb.).

Warm-up: 2 minutes
Workout: 52 minutes
42 minutes (cardio-toning intervals)
10 minutes (cardio-toning intervals)
Cool-down: 4 minutes (stretch)
Warm up:
Wrist rolls while slow jogging; slow jog raising arms; slow high knee jog; double jack and squat.

BLOCK ONE:
One minute per segment, 15 second rest between:
Air Jack to Burpee
Plyo Jups (split leg jumps with heel click, 30 seconds each side)
Plank Fly and Tri
Inch Worm (from standing, bend over and walk out to plank, run/run side knees)
30 second break, then REPEAT BLOCK ONE

BLOCK TWO:
Swim and Surf (swim on mat for 4 counts, then pop up to surfer squat)
180 Mat Jumps (jump 180 over mat and land in squat, varying pace)
Flip Curls (descending bicep curls at angle)
Quad Squat to Side Plank (start and come back to “ball squat” position)
30 second rest and REPEAT

BLOCK THREE:
Double Run and Squat (scissor run + 90 degree turn to Squat)
Squat Walk Out (squat Hold to out/out/in/in legs in plank; hold squat 15 seconds at end)
Twisting Leg Push-ups (one leg on top of other)
Tuck & Boat (boat hold and tuck up into hip thrust)
30 second rest; REPEAT

BLOCK FOUR:
Pivot & Tuck Jump (last 15 seconds all tuck jumps)
Single Leg Burpee (controlled descent; 30 seconds each side)
Upright Row to Lateral Raise (last 15 seconds hold in iron cross)
Scorpion (plank, knee tuck, rotation)
30 second rest; REPEAT

BLOCK FIVE/BONUS BLOCK:
4 Corner Jumps (around mat)
Single Leg Dead Lift (30 second each side)
Coil Plank (knees coil to side, into down dog, dive forward and up)
Curl and Reach (oblique reach and twist in boat)
COOL DOWN