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Old 04-06-11, 02:11 AM  
rickets
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Join Date: Jul 2009
Location: Pacific Northwest
Detailed breakdown for Paul Katami's Hollywood Bootcamp 4x4

I just posted a review of Paul Katami's Hollywood Bootcamp 4x4, and took the time to make a detailed breakdown of the exercises for use in fast-forwarding (since a lot of people have lamented the lack of good chaptering on this otherwise excellent DVD). I'm including both the aforementioned detailed breakdown, and also an abbreviated summary breakdown which could be printed out and taped inside the DVD case (though you may need to paste it into Word first and shrink the font). Apologies for any errors that are in here...I'm sure there are a few.

Detailed Segment Breakdown for Paul Katami's Hollywood Bootcamp 4x4.
Warm-up
1:05-1:35 Knee-ups
1:35-2:05 Jogging
2:07-3:07 Squats
3:10-3:45 Jumping jacks
3:45-4:00 Shuffling feet
4:05-5:05 Alternating front lunges
5:13-6:11 Knee hug to rear lunge

Block 1
6:28-7:26 Double rope jump to a high-knee jog
7:42-8:36 Progressive front lunges (weights)
8:44-9:43 Bicep curls (weights)
9:58-10:57 Squat rotations (weights)
30-second break
11:28-12:28 Double rope jump to a high-knee jog
12:35-13:39 Progressive front lunges (weights)
13:42-14:41 Bicep curls (weights)
14:44-15:45 Squat rotations (weights)
30-second break

Block 2
16:15-17:15 Burpee/mountain-climber combo
17:33-18:36 Squat/front-lunge combo (weights)
18:50-19:49 Iron cross (weights)
20:08-21:04 Forearm plank
30-second break
21:41-22:41 Burpee/mountain-climber combo
22:51-23:51 Squat/front-lunge combo (weights)
24:00-25:00 Iron cross (weights)
25:11-26:12 Forearm plank
30-second break

Block 3
26:52-27:51 Starter block (deep lunge into one-legged hop)
28:13-29:13 Lateral lunge (weights)
29:43-30:45 4x4 Pushup & Run (mountain climber / pushup combo)
31:10-32:10 Crunches with side-to-side twists
30-second break
32:43-33:43 Starter block (deep lunge into one-legged hop)
33:54-34:53 Lateral lunge (weights)
35:11-36:12 4x4 Pushup & Run (mountain climber / pushup combo)
36:27-37:27 Crunches with side-to-side twists

Block 4
38:05-39:04 Squat jacks to air jacks
39:38-40:38 1-2-3 Booty (2 rear lunges and a 1-leg arabesque/deadlift) (weights)
40:56-41:56 Renegade rows (weights)
42:30-43:30 Chaturanga climber
30-second break
44:17-45:17 Squat jacks to air jacks
45:35-46:35 1-2-3 Booty (2 rear lunges and a 1-leg arabesque/deadlift) (weights)
46:49-47:49 Renegade rows (weights)
48:16-49:16 Chaturanga climbers
30-second break

Block 5
49:50-50:50 Double-run into a squat
51:15-52:15 Squat, knee lift, curtsy lunge (30 seconds per side, with weights)
52:41-53:41 Skull crushers (weights)
54:09-55:09 “X Factor” – basically sit-ups with knee-ins
30-second break
55:44-56:44 Double-run into a squat
56:53-57:33 Squat, knee lift, curtsy lunge (30 seconds per side, with weights)
58:01-59:01 Skull crushers (weights)
59:08-60:08 “X Factor” – basically sit-ups with knee-ins
30-second break

Bonus block
60:50-61:51 Squat crawl to pushup
62:10-63:07 Squat, overhead press, triceps extension (weights)
63:29-64:29 Hover squat with front raise (weights)
64:56-65:56 Plié squat with bicep curl (weights)

Cool-down
66:20-72:31



Summary Breakdown for Paul Katami’s Hollywood Bootcamp 4x4

Warm-up
1:05-6:11

Block 1
6:28-10:57
30-second break
11:28-15:45
30-second break

Block 2
16:15-21:04
30-second break
21:41-26:12
30-second break

Block 3
26:52-32:10
30-second break
32:43-37:27

Block 4
38:05-43:30
30-second break
44:17-49:16
30-second break

Block 5
49:50-55:09
30-second break
55:44-60:08
30-second break

Bonus block
60:50-65:56

Cool-down
66:20-72:31
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boot camp, bootcamp, hollywood bootcamp, hollywood bootcamp 4 x 4, hollywood bootcamp 4 x4, paul katami

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