Burn & Build w/ Paul Katami (Kettlebell Workout)


I have been waiting for this workout for what seems like a little over a month.  I loved Paul’s Kettlebell Drills workout dvd and Burn & Build far exceeded my expectations.  It is a toughie!

This DVD is chaptered into 3 segments:  ClinicThe Burn & Build Workout – and Core (setup just like the Drills dvd).

If you don’t have a kettlebell, Paul has a background exerciser that uses a hand weight throughout.

What sets this workout apart from other kettlebell workouts is that a high step is utilized throughout!  A high step looks like this:

High Step

I show you this so you don’t think it is a step used for step aerobics.  I tried to use mine in the clinic and it didn’t really workout because I couldn’t adjust it high enough for proper execution of the movements.  I don’t have a high step so I used my Rubbermaid step stool.  I am sure this isn’t recommended but until I can get a high step for workouts I will use my step stool and it did serve its purpose for me in this workout.  If you have a handy husband or boyfriend maybe he can build you some kind of block out of wood.

This DVD is set up like his Drills DVD in that it has the Kettlebell Clinic which gives a look into the things to come.  That way you won’t be caught off guard when Paul throws a few new moves your way.  This Clinic is 25 minutes long and you will need to do your own warmup and stretch in this segment.  Paul does timed drills for each move or drill that he demonstrates so all in all this isn’t a bad little workout for someone just starting out with a kettlebell who is an intermediate level or for someone advanced that wants a lighter day.

At the heart of this workout is Burn and Build.  This is a 70 minute workout but it flew by really fast because I was working out so hard and my mind could only concentrate on the task at hand (although I think Paul is a real cutie).  There is an 11 minute warmup.  It prepares you for what is to come and it is not wimpy by any means.  Paul starts right off and even mentions during the warmup that “this is work.”  After the warm up you start your burn and build segments.  Paul uses 60 second timed drills throughout.

The first block is Cardio Burn.  The first drill is a basic double hook swing for 60 seconds.  The next drill of this block is a skater lunge four times with a bent over row on the fourth skater lunge for 60 seconds.  The next swing drill is a side step out with a swing for 60 seconds.  Then the skater drill is repeated on the other side and the final swing drill of this block is an alternating hand swing for 60 seconds.

The second block is Drill and Build with timed segments using the step for deadlifts and lunges and also uses some grinds for muscle work (you work your bicep). The high pulls off of the step in this segment are killer cardio!

The third block is Kombo Build starting with a step up step down clean to rack drill.  The next drill in this segment is back lunge clean to rack + overhead press to standing recover after 30 seconds you have the option to add a pivot with the lunge.  You repeat on the other side and then these two drills are then added together for a Kombo segment of the movements.

In block four Plank and Row you utilize the step to do just that.  Paul builds on the techniques with the timed drills.  The first drill is a single arm burpee using the step.  He will give you some modifiers if the regular movement is too intense for you. Next you do a plank with a row that builds to a rotate and then after switching sides you put them altogether for a 60 second kombo.  You will get some core work in this segment.

The fifth block is back to some cardio for the Cardio Drill and Burn with squat catches that move into a rotation after 30 seconds.   Next is some tricep work with dips off of your step.  Paul offers a modifer in case you cannot do the dips for 60 seconds.   The last minute of this block is hops with a kettlebell swing into step backs.  This really gets the heart rate up.

Block six is the Windmill Kombo which utilizes drills that Paul builds into kombos with all of the movements.  The snatch to windmill drill is first.  After that it is a windmill to side plank with crunch drill.  The kombo is a snatch to windmill to the side plank (no crunches) for 60 seconds.  These are completed on both sides.

The seventh and final block is the Burn and Build Power Segment.  Paul does a couple of kombos that he just goes into without building up from segmented drills.  The first is a lateral grind step up overhead press lateral lunge.  After 30 seconds he adds a knee up for extra work if you choose (you don’t have to do it). You may have to view the first time but you will catch on quick.  The second kombo is lateral lunge two times to front lunge two times with arm options being a rack with the lateral lunge and some chops added to the front lunge.  The last push of this block is a front lunge off of the high step with a thread through your legs and after 30 seconds you switch to a power hop lunge while pushing up the kettlebell.  I am not going to lie.  At this point I had to bring my foot off of the step because I have bad balance and didn’t want to hurt my knees so I did the movement of the lunge push on the floor and it still got my heart rate up.  You repeat these on the other side of the step and you are then finished and go into a nice stretch.

As I said before, because you are working so hard, time really does fly by and you will feel like you definitely got your workout in for the day!  Paul’s demeanor is really motivating and his  instruction is spot on.  A cute quote I remember is after you just worked out really hard in a drill Paul says,  “No time for rest!”  He says it in a way that is sweet and charming and makes you want to push through.  The workout is fast paced but I did have enough time between blocks that I could grab a quick drink or towel off throughout but there are no set timed breaks.

The final chapter of this DVD includes a Core Bonus workout.  Paul’s core work is really phenomenal.  This segment is 21 minutes long.  The warmup of this workout is a basic seated crunch on the step holding the bell.  Paul offers a modification and I will say that this is a challenging move.  The next exercise is a seated rotation + overhead press.   Paul adds some more seated crunches with an option to lift the bell over your head.  Rotations are then done on other side.  The next Kombo I thought was kind of fun it is the frog hop crawl to pushup to rotating planks.  This kombo is 120 seconds long but with all of that movement you need all of that time.  I liked that Paul didn’t stay on the floor for this core workout as he did in his Drills dvd.  Next is a real strength challenge with the pike to plank (done w/ feet on step hands on floor) with knee cross rotations.  Whew what a stabilization challenge that is.   A drill of crunches w/ a bridge while holding the kettlebell up and keeping your feet on the step really takes thing to the next level.  Then another fun drill of horn grip rolling crunch torches makes you feel like a kid at play.  Two more drills of a crunch with alternating halo and steering wheel crunches prepare you for the final Kombo.  The final two segments are 90 second Kombos done on each side of crunch raising the arm for 30 seconds to adding a leg chop and isolating the crunch for 30 seconds and crunching them both together for 30 seconds.  Paul does a short stretch at the end.


3 Responses to “Burn & Build w/ Paul Katami (Kettlebell Workout)”

  1. I love kettle bell workouts. The movements gets the blood flowing all over the body. Have Fun and keep us posted.

    Stay Fit!

  2. Great review! I love Paul Katami! I had issues with this workout due to coordination and balance on my part but I was sweating some serious buckets!

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