I have worked out consistently for 33 years, I run, compete in triathlons and bike races. I love to cross train to lesson potential for injuries, so I consider myself at an advanced level. I love this workout. Its challenging, and Katami explains the workouts clearly and his cues are easy to follow. you will not regret ordering this. You can make it easier with no to light weights or make it harder by using heavier weights.
I''m an advanced exerciser, or I thought I was. I like Cathe, Michelle Dozois, Amy Bento, Ilaria, Anthony Diluglio, to name a few. I have several of Paul''s DVDs among them his newest kettlebell DVDs which are excellent. This one is a bootcamp style super-challenging workout. Using a kettlebell and high step is an extra perk for me because I love both. This really kicked my butt, but what makes this doable is Paul''s excellent cueing and calm friendliness. For me, a yelling, condescending instructor who doesn''t do the workout him or herself is a real turn-off. No worries here. Paul rocks! Also, the bonus ab section is fantastic.
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Be prepared for a long workout. It is over 1 hour and ten minutes.
This challenging and intense workout is a mix of aerobic movements, coupled with weight work. For weights, you need a single moderate (between light and medium) kettlebell or dumbbell. I used a kettlebell, and for certain moves, (clean and press type moves), I used a dumbbell.
If you want to make it easier, don''t use the high step platform; it''s easy to adapt the movements. I also made the workout easier by doing simpler versions of moves that were too complicated or strenuous, so the workout is doable. In addition, Paul Katami gives a few seconds break between each exercise group, so there''s time to breathe and recover. Moreover, one woman demonstrates easier dumbbell moves, while Paul Katami works with one man and one woman showing the kettlebell moves on the high step.
Mr. Katami explains clearly with excellent cueing.
Total workout (1:10.22) Can he make this any longer?
Here is the chapter outline.
Warm Up (10:47)
Block 1 Cardio Burn (6:53)
Block 2 Drill & Build (6:49)
Block 3 Kombo Build (7:52)
Block 4 Plank Row & Rotate (8:25)
Block 5 Cardio Drill & Burn (6:46)
Block 6 Windmill Kombo (9:07)
Block 7 Burn & Build Power (8:02)
Cool Down (5:29)
Here is a breakdown of the exercises for the whole workout.
Warm Up includes brisk cardio, jumps, and weight work and it is actually a short workout in of itself.
1. Squat
Back lunge
Front lunge
2. Squat hop
Running lunge
Starter lunge
3. Bell squat
Overhead press
Back and front rotation
4. Horn grip
Step up
Right and left
5. Step up
Halo
Right and left
6. Alternating squat
arm to arm
7. Alternating back lunge
Double hook grip
Rotation
Block 1
1. Swing
2. Skater lunger X4 with bent over row
3. Step out swing
4. Skater lunger X4 with bent over row
5. Hand to hand transfer swing
Block 2
1. Step up step down
Suitcase deadlift
Satellite X4
2. Squat off board with high pull
3. Back lunge with biceps curl
4. Squat off board with high pull
5. Back lunge with biceps curl
Block 3
1. Step up step down with clean to rack
2. Back lunge clean to rack & overhead press
Recover on 4
3. Step up step down with clean to rack
4. Back lunge clean to rack & overhead press
Recover on 4
5. Step up & down with clean to rack
Back lunge & optional pivot with overhead press
Block 4
1. Single arm burpee
2. Single arm plank row, with rotation
3. Single arm burpee
4. Single arm plank row, with rotation
5. Single arm burpee
Plank row, with rotation
Block 5
1. Squat catch to goblet
High rotation
2. Dip off board
3. Squat catch to goblet
High rotation
4. Dip off board
5. Frog hop/back with swing or modifier
Block 6
1. Snatch windmill to rack
2. Windmill to plank with press X4
3. Snatch windmill to rack
4. Windmill to plank with press X4
5. Snatch to windmill and plank
Block 7
1. Lateral step up with overhead press
Lateral lunge and grind
2. Lateral lunge X2 with rack
Front lunge X2 with chop
3. Bi-level lunge with thread to upright row
Power hop to press
4. Lateral step up with overhead press
Lateral lunge and grind
5. Lateral lunge X2 with rack
Front lunge X2 with chop
6. Bi-level lunge with thread to upright row
Power hop to press
Cool Down is composed of stretches.
It also includes a Bonus Core (21:56)
Finally, it has a Clinic session (25:48) to learn the kettlebell moves and technique.
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This workout was tough in a great way. My background is running, doing Cathe and P90X and IMO this was harder. Yet somehow it was really fun and the time flew by. I started with kettlebells off and on a few years ago but got more serious recently. The step added a whole new dimension. Paul Katami is very likable and gives helpful pointers the whole way throughout. I can see this video could be modified for an intermediate ( lighter kettlebell, lower step), but definitely not for beginners. I know this is going to be one I keep going back to and look forward to all Mr. Katami''s kettlebell workouts. I do have his Kettlebell Drills and his Kombos DVDs and also highly recommend them. This DVD is an Advanced Gem!!!!
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Paul Katami does an excellent job of instruction along with demos on proper form(which is crucial)thoughout the DVD. I have used high step and kettlebells in various workouts for the past two years, but never together....HOLY MOLY did it kick my butt! This is definitely an advanced workout and there is a woman doing modifications, but the mods are for intermediates, not beginners. I agree with another reviewer, Paul''s calm voice makes the intense workout go by easily. I had no desire to yell or curse back at the TV like I do with other instructors. I can''t say enough positive comments, just be warned...it will leave you weak in the knees and in a pool of sweat.
I purchased these a couple of weeks ago for a triathlon and since they were my first set of Tri-shorts, I wasn''t sure how much I would miss a regular pad during the bike ride. No worries though! These are wonderful. They are well built, good quality and supportive. The pad is just enough to not notice on the swim and run, yet still perfectly fine for the bike ride. Spend the money I am ordering 2 more pairs for training.
