Name: Playbook - Pauline Perina - 4x4 Circuit
Uploaded: 2026-02-07T21:28:16.490Z
Duration: 25 min
Description: 4x4 Circuit

CristinaLS

Catherine

Each circuit consists of 2 rounds, with 4 exercises per round. 
You'll work for 1 minute per exercise, with little to no rest between exercises to keep the intensity high. 
After completing each round, take a 1-minute break to catch your breath.

Circuit 1:
x 2 rounds 
1 minute per exercise 
No rest between exercises 
1 minute rest after each round

- Grab a step with 3-4 risers 
- Begin with your weight on your right (or left) foot on the riser
- Bend your right (or left) knee and extend your left (or right) leg behind you, placing little to no weight in the toes that’s behind you 
- Drive your left (or right) knee toward your chest bringing right arm at the same time 
- Re-extend your left leg behind you. This completes one rep.
- Continue for 30 seconds on this side, then switch sides. This will equal a total of 1 minute

Single Leg Knee Drive on Step

- Use the same step + riser as the first exercise 
- Grab a pair of dumbbells (light to medium) and
Hold on your hands 
- Take a large step back with your right foot.
- Lower your hips until your left thigh (front leg) is parallel to the floor, with your left knee positioned directly over your ankle. 
- Your right knee should be at a 90-degree angle, pointing toward the floor with the heel lifted.
- Bring the right foot on step and drive your left  knee up toward your chest, arms to the side with the weights
- Immediately go back into a lunge, and repeat with the same leg for the full 30 seconds.
- Once the 30 seconds is up, complete the move with the left leg without taking any rest
- 1 minute total

Reverse Lunge to Step Up Knee Drive

- Start in a sitting position on the step
- Hold a light to medium dumbbell in each hand with palms facing each other. 
- Curl the weights up to shoulder level, then strand up and press overhead. 
- Lower in the opposite sequence. 
- Do this exercise for 1 minute

Seated Hammer Curl to Overhead Press

- 30 seconds x Sit-Ups
- 30 Seconds x Russian Twists 
- Place the step between your feet and squeeze the step with your feet

Sit-Up: Lie on your back with knees bent at 90 degrees and feet the floor on the side of the step up. Place your hands behind your head and
Take a deep inhale, then exhale as you contract your core muscles and lift your torso off the ground. Continue until your chest is as close to your thighs as possible. (Though if you don't make it all the way there, no worries!)
With a smooth and steady motion, inhale as you lower back down to the starting position. That's one rep, perform this exercise for 30 seconds 

Russian Twist: Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.
Balancing here and keeping your legs stationary, twist your torso from side to side. Remember to move slowly and breathe. Don't disengage your core when fatigue sets in. You have 30 seconds

Sit-Up + Russian Twist

Circuit 1

x 2 rounds 
1 min per exercise 
Minimal to no rest between exercises 
1 min rest after each round

- Stand in front of a box or step with your feet shoulder-width apart and a slight bend in your knees
- While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor. 
- Place your hands on the step / box, while keeping your hands in contact with the step / box, jump your feet back so you’re in a push-up position.
- While maintaining proper alignment, jump your feet toward the step / box and bring yourself into a bottom squat position.
- Begin your upward movement by explosively pushing through the ground to jump onto the box. As you begin to straighten your legs, simultaneously swing your arms forward.
- Land softly on the balls of your feet, allowing your hips and knees to bend to absorb force. Your chest should be over your knees and your knees should track over your toes. Your landing posture should be the same as your jumping posture—in a quarter squat with your chest over your knees.
- Jump back off the step/box, and repeat for 1 minute

Burpee box jump

- 30 seconds each leg
- One feet on step, other leg on the floor
- Dumbbells in each hands
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Lean forward if you want to feel the burn in your glutes, stay straight to feel the burn in your quads

Dumbbell bulgarian split squat

- Begin with your hands on dumbbell and feet elevated on a step, bench or box 
- Lower chest towards the ground
- Extend elbows to push back up
- Jump out the step 
- Pull one dumbbell toward your hip by using your lat and bending your elbow. Your elbow should be 30–45 degrees away from your body.
- Your shoulder blades should retract as you pull the dumbbell toward your hip. Your upper arm should be in line with your body with a neutral wrist. Your hips and shoulders should be squared toward the floor.
- Slowly return the dumbbell to the starting position and Repeat the upward movement on the opposite side.
- After you perform a rowing action on each side, jump back on step and do this exercise for 1 minute

Dumbbell Decline Push up + Renegade Row

- 30 seconds on each side 
- Side Plank Lift and Lower is an amazing core body exercise that targets your core muscles, especially your obliques, while building strength in your shoulder and upper back. This exercise will help you have a tighter waistline and a stronger mid-section.

- Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked on a step. 
- Keep body straight, abs tight and place left hand on hip.
- Dip your hips down towards the floor and lift back up using your obliques and core muscles.

Elevated Side Plank Lift and Lower

Circuit 2

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Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

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It was AMAZING!! Left feeling sweaty and strong!!

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I wish it was a live step by step video with you doing the moves the whole time going with the flow.

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