I ordered this book because I am a runner who tends to ignore the whole strength-training side of the exercise spectrum. Having been through a few courses of PT to fix various running-related injuries, I was intrigued by Jay's concept of "prehab" -getting people to do strengthening/PT-like exercises BEFORE they are actually injured. Because this book promised to focus on the core and specifically on the hips and glutes (the parts I've ended up in PT for in the past), I thought it would be just what I needed. And the idea of getting it done in only 20 minutes, at home, with no equipment was appealing -given the choice between spending an hour driving to the gym and lifting weights or an hour going for a run, I was picking the run every time (which is why I kept ending up injured!)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!
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I LOVE this workout and have never felt better. I don't get to all the exercises in the 20 minutes, but I just set the timer and get to work. When the timer goes off, I stop. My core has never felt better and it's helped me immensely in my voice class (yes, breath support!). I combine this w/ walking 5 days a week for 20 minutes and I'm in the best shape of my life (at 52)!Jay C. has here written a manifesto on fitness. Without being preachy, nor demanding any specific religion or denomination the chapter on "spiritual" fitness is right on the mark. The chapter on "emotional" fitness is perhaps over simplified. The chapter on nutritional fitness is easy to follow and accurate, if a little over simplified. These three chapters are more than a repeat of what your mother taught you at her knee. They also are organized and practical. Some of the advice is derived from folklore, and I doubt if truly scientifically tested. There are many observations like the number of bacteria per square inch on the bottom of a woman's purse that are well worth noting, and that if the advice is taken (don't put your purse on the dinner table) would improve one's hygiene and health.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.
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I have read many many books on fitness and training. This book stands out as a Must Have. The approach of this book is perfect and is just what the industry needs. The language is simple for everyone to read and the exercise ideas are awesome. If you are a beginner trainer, house mom, or advanced trainer, there is something for everyone in this book. I have taken many ideas away from this book and added them to my training protocol for my ahletes and general population.Save 31% Off
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