The 4-3-2 method is a decreasing-time speaking exercise. You speak about one topic for four minutes, repeat it with more focus for three minutes, and then summarize it in two minutes.
Start from a real video
A video gives you content, scenes and useful Chinese expressions. First understand the clip and save a few chunks. Then retell the topic without trying to reproduce every sentence.
Keep the same topic
The repetition is the point. Each round makes it easier to retrieve familiar vocabulary, improve the structure and remove unnecessary pauses.
Adapt the difficulty
Beginners can use shorter times such as 60, 45 and 30 seconds. The method should create manageable pressure, not force you into silence.