JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

JJ's Fit Club Workout 1.0 | JJ Virgin

7 Feb 2012 · 14 min

Watch on YouTube

14:21

This is a recorded instructional workout by JJ Virgin (YouTube). The session is a 4x4 circuit-style routine consisting of three repeated circuits of bursts (step-ups, one-arm rows, bench push-ups, and power-core leg chasers) followed by one final set of bursts and a short stretch/cool-down. The instructor notes the workout is "fast, fun," and can be completed in about 15 minutes or less.

Questions this video answers

A "4x4" workout.

About 15 minutes or less.

Three circuits (followed by one additional final set of bursts).

Chapters

All right, let's get started with our first set of bursts by doing step ups. Switching legs. Go to your left. All right, now moving on to upper body. Pulling with one arm rows it. Switching sides. Now set that weight down. We're going into upper body pushing with our bench push ups. Modify these if you need to. It's. And moving into power core with leg chasers. All righty. Done with your first circuit. Moving back into birth. Okay, switching sides. All right, moving into upper body pulling with one arm rows it. Switch arms. Going into upper body pushing with push ups. You can modify these any point during the movement if you need to. It. And back down for power core. All right, second circuit done. Let's go back to step ups. Alrighty. Back to step ups. And bursting. Switching sides. All right, moving on to one arm rows. Upper body pulling it. Switch sides. And upper body pushing. It. Last set of power core. Now those are our three circuits. But we're going to end with one more set of bursts. It. Switch sides. Alright, the work is over. We're going to finish with a couple stretches. The first is a quad and hip flexor stretch. As you can tell, I'm breathing hard. I hope you are too. You better be. And then put that foot forward on the bench. Pull your toes towards you. Push down with the back of your knee and reach your chin and chest out over your leg. Long back. While you're doing that, keep pulling your toes towards you. This should not be excruciating, but you should feel it. Then drop your nose to your knee. Switch sides. Let's see. Now we see how good my balance is. And bring that leg forward again. Pull your toes towards you. Push down with the back of your leg and you're going to lift up and reach forward like your chin is coming out over your toes. As you're doing this, you're always thinking of pulling a little more forward and bringing your toes a little more closer to you. Then drop your nose down. And that's your 4x4 workout. Fast, fun, and you were done in 15 minutes or less.