Enter your mobile number or email address below and we'll send you a link to download the free Kindle App. Then you can start reading Kindle books on your smartphone, tablet, or computer - no Kindle device required.
To get the free app, enter your mobile phone number.
Other Sellers on Amazon
+ $3.99 shipping
+ $3.99 shipping
Cardio Core 4x4: The 20-Minute, No-Gym Workout That Will Transform Your Body! Paperback – May 8, 2012
|New from||Used from|
Frequently bought together
Customers who bought this item also bought
“The book is very well thought-out and complete plan to get you from not-so-fit to functionally fit...The advice is solid. Like [Cardiello's] abs...it's a great read for the ladies as well. And I guarantee that whether you're a seasoned exerciser or a newbie, you'll learn some new core-a-rific moves and some fun facts. Definitely worth a read. And a workout!” ―FitBottomGirls.com
About the Author
PETE WILLIAMS is the author or coauthor of numerous books, including Core Performance. He lives in Central Florida.
Top customer reviews
Then Jay delivers his 4 x 4 program. This can all be squeezed into a 4 foot by 4 foot space without any tools other than your own body. The program is divided into standing, on all fours, and inverted on all fours. I fully agree that if an individual can complete the entire program, over time he/she will improve their physical fitness and their appearance. I think many computer jockeys without previous work out or Yoga experience would be hard put to perform at least a quarter of the exercises. For instance, positioning one self on hands and knees, thread one leg cross under the body and then up, twisting the body, so that one arm and the belly button now point to the sky while maintaining the posture on one leg and one arm. Yes, Jay admits his program owes much to Yoga traditions. The exercise directions when aligned with the pictures are simple enough and fairly easily followed. The entire program is a good core program and will improve posture and stability of any person. The cardio aspects come from the number and speed of the repetitions needed to complete the program in 20 minutes.
Would attending Yoga classes be better? That depends on the Yoga style attempted. Also, Jay intends this program to be self directed and available anywhere anytime. Living rural, I do not have Yoga class experience but have worked through many Yoga DVD's. I feel Jay's program is beyond basic Yoga classes. The same goes for Pilates from which Jay also borrows.
While this is a good book with many good observations, hints and a good program, I think the difficulty level of several of the exercises and the folklore nature of many of the suggestions as to emotional and nutritional fitness take it out of the five star recommendation level.
But before I bought this book I red that people were saying this is not a cardio workout but more a strength kind a book. I do not agree with this, because if you don't sweat at end of those exercises, your are doing it wrong. Even if you repeat something 10times you will sweat a lot...
I give it 3 starts because off what I said before and
1- Because 20% of the pictures are terrible. I'm more a visual guy than a reader, and if I wasn't a personal coach and just someone who is a beginner I would not understand a lot of those workout's
2- This is no way a 20min workout if you want to do all off those exercises. You lose 30'-45', and I only did everything 10x. So what I want to say is don't lie to people!
I give it 3 stars because it's a good book with nice workout and tips for people who want to get fit and work out at home.
(Sorry for my bad english)
The pros: I was right -- this book is exactly what I needed. The exercises are like hardcore versions of the ones I learned in PT. They target just the right body parts and after doing them just a couple times, I notice a difference in the way my hips and legs feel during a run. None of the exercises require any equipment, and they give you a good workout. Though there's not a whole lot of cardio involved (there is some -- mostly jumping exercises), I am drenched in sweat by the time I finish. The background story Jay gives of his life and how he ended up coming up with this program is entertaining and easy to read, and his tone is motivational with out being overly peppy or annoying.
The cons: Let me say up front that I am not the most coordinated person on the block -- I usually need a couple times of watching an exercise video before I get the steps down and I've given up on anything that requires complicated footwork (like Tae Bo) because I'm just too klutzy. That said, I found the descriptions of some of the exercises very difficult to follow. There are pictures and text, but sometimes, even with reading and re-reading the text and studying the pictures, I still can't figure out what I am supposed to be doing. I have found that some of the descriptions aren't very well done -- for example, there's just a generic instruction at the beginning of the exercise part of the book to "repeat each exercise 10-20 times". Then the exercises are shown. But some exercises involve multiple steps (such as circling your leg one way then the other) -- I'm not sure whether you are supposed to go 10 times one way then 10 times the other or whether you are supposed to go one way then reverse and repeat that 10 times. Other places, the title of the exercise will be something like "Forward/Backward Circles" but the description only talks about going forward. There is nothing in the description, anywhere, about going backward. I assume from the header I'm supposed to do that, but it doesn't actually say. I suppose this isn't life-or-death important -- I've just been guessing and doing what I assume is the right thing. But I'm a bit anal-retentive when it comes to my workouts so I hate not knowing EXACTLY what I'm supposed to be doing.
And perhaps it's just because I'm still unsure about the exercises but it is taking me way longer than 20 minutes to do each workout -- I'm hoping I'll get faster as it becomes more second-nature. But still - the 4x4 workout is a series of several exercises -- first 21 exercises performed on hands and knees, then 5 performed on hands and feet facing up at the ceiling (like crab postion) then 6 more (plus a cooldown) done while sitting/lying on the ground. That's 32 separate exercises (more than half of which have to be done twice, once for each leg) at 10-20 reps each -- I just don't see any way that's going to fit into 20 minutes.
Jay Cardiello now has a series of exercise videos called jcore that I believe is based on this book. I am tempted to order them because 1) I could see a video demonstration of some of these confusing exercises and 2) since they are limited by video runtime, the workouts would actually stick to the 20 minute promise. Alas, the video set costs over $100, which is why I decided to start with this book. I just wish that the descriptions of the exercises were clearer and also that there was some sense of progression -- a "beginners should do 5 reps of this exercise, 10 reps of this one, skip this one while intermediate/advanced exercises should do X" sort of thing. I enjoyed reading the first part of the book so much and was so inspired to try the exercises and then I just found myself utterly flummoxed by the poorly written descriptions and lack of overall guidance when it came to the workout part. I think this could be a great exercise book if only the exercise part was easier to follow! I'm still going to keep up with the workouts as best I can because I can see that they are benefiting me -- I just wish I knew exactly what I was supposed to be doing. Perhaps I'll be asking Santa for the jcore videos for Christmas!