Hollywood Bootcamp 4X4X2

Paul Katami
Year Released: 2012

Categories: Circuit Training (cardio and weights)


Paul Katami 4x4x2 Bootcamp

Equipment: two sets of weights
Level: advanced

This is either a 50 or 60 minute workout, depending on whether you do Block Five which Katami calls a Bonus Round. The dvd includes a “clinic” which teaches some of the more creative moves and offers form pointers; the menu also has a “shuffle” option that mixes up the order of the Blocks. Low impact and less intense modifications are suggested for most of the moves, and the eight background exercisers do various levels.

BREAKDOWN:
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/STRETCH

Instructor Comments:
Paul is really encouraging and challenging at the same time. I loved the first Bootcamp 4x4. I think 4x4x2 gets the heart-rate up higher than #1, but it is 15 minutes shorter, and the bonus in #1 is more challenging. Both are great workouts!

Acescholar

04/05/2013