The 4×4 Workout

Remember that great 4×4 workout I described in my last post? And remember how I said I should have made a video for you showing the entire routine? Well, today is your lucky day, because I did it.

[youtube=http://www.youtube.com/watch?v=b3tX0wSTgm0]

This morning, my workout buddies and I did the 4×4 workout from this weeks WOWs. When we were all done, and I was plenty pooped, I did one full round of all 4 combinations to give you a good video demo. Now you have no excuse not to try this workout on for size.

So, if for some reason, you skipped out on your regular morning workout and need a good, full-body workout you can do in your own living room, this is it!

If it’s raining or snowing or otherwise miserable outside and you need a workout you can do at home in limited INDOOR space, this is it!

If your car broke down and you can’t get to the gym and you need a butt-kicking workout, guess what? This is it! All you need is a couple of dumbbells and some floor space.

Ah . . no dumbbells, you say? Feel free to insert kettle bells or homemade weights. Use big rocks or small boulders. When I was out of the country, with no weights around, I filled laundry detergent jugs with water or sand and used those.

This is a 4×4 workout because I’m doing 4 sets of 4 different exercise combos each round. And just to add another “4”, I’m doing 4 reps of each exercise. And I just keep doing those over and over. I got 10 rounds done in 37 minutes.  In the video, I’m using 10 pound dumbbells. Sometimes I do these with 15 pound dumbbells or 18 pound kettlebells, but since I was already fatigued, I used lighter weights to keep my form a bit better. Feel free to adjust that weight to suit your fitness and strength level. For all the  super-studs out there, do 4 sets of 10 reps each for the four exercise combos, with heavier weights. Have fun.