I used 4DS for the first time the week before last. I used pre-mixes since I wasn't ready to try Cathe's cardio. I did a 3 day split and used Lower Body Weights, Back & Biceps, and Chest, Shoulders, & Triceps. All were short workouts, which was good since I was having an off week, but I liked them. The premixes I used didn't have warm ups, cool downs, or abs - so next time I think I will do a true 4 Day Split, using the Weights First premixes so I get her warm up, then skip the cardio, and use her cool down/stretch. And add on my own cardio afterwards if I wanted to.