Day 07 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. Clam Opener

  1. Wrap the resistance band just over your knees
  2. Lay on your leg side with your knees bent and your feet together.
  3. Open your knees apart as widely as possible while squeezing the glute muscles in your right leg as tightly as possible.
  4. Slowly allow the knee to come down so that they’re together again on the floor, and repeat the movement.
1a. Clam Opener

1b. Tabletop w/ Diagonal Kick

  1. Get into a tabletop position with your hands and knees on the floor, and your back comfortably straight.
  2. Raise one leg and straighten it.
  3. As you straighten the leg, in one motion, move your straight leg behind the butt cheek on the other leg (the leg that is still on the floor).
  4. Return to the original position and repeat.
1c. Lateral Leg Raise

1c. Glute Bridge w/ Leg Extension

  1. Lift your hips off the ground while keeping your toes pointed forward.
  2. From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
  3. Try to keep your hips as centered as possible without dipping from side to side. Don’t let your hips drop.
Note: Try and keep your hips as high as possible while doing this move. Lateral Leg Raise w/ Flexed Foot.
1c. Glute Bridge w/Band Flutter

1d. Fire Hydrant

  1. Wrap a resistance band around your thighs just above your knees.
  2. Get into a Table-Top position with your knees and hands on the floor.
  3. Keeping your knee bent, raise one leg laterally off the floor.
Note: *Can do this with or without the resistance band.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. Jump Twist

  1. With your feet together, jump from side to side, while twisting your lower body

1b. Side Triangle Crunch

  1. Get in a side plank position by putting your left elbow on the floor, and lifting yourself off the floor with your left elbow (You can either stack your feet or stagger your feet. Stacking is more difficult).
  2. Hold a dumbbell in your right hand and straighten your arm towards the ceiling.
  3. While holding this position, lower your elbow and raise your knee so that they meet in the middle of your body.
  4. While doing so keep your hips lifted off the floor the entire time.
1c. Boxing Jab

1b. Side Triangle Crunch

  1. Get in a side plank position by putting your left elbow on the floor, and lifting yourself off the floor with your left elbow (You can either stack your feet or stagger your feet. Stacking is more difficult).
  2. Hold a dumbbell in your right hand and straighten your arm towards the ceiling.
  3. While holding this position, lower your elbow and raise your knee so that they meet in the middle of your body.
  4. While doing so keep your hips lifted off the floor the entire time.
1c. Boxing Jab

1d. Reverse Dumbbell Fly

  1. Grab a dumbbell in each hand.
  2. Bend your knees slightly and hinging forward from your hips so that your upper body is leaning comfortably forward towards the floor.
  3. Hold the dumbbells out together in front of your torso with your arms as straight as possible.
  4. Pull the dumbbells out away from your body while keeping your arms almost fully extended, as if you were trying to squeeze your shoulder blades together.
  5. Slowly return to the original position, still keeping your arms straight.
  6. Repeat the movement until the set is complete!
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. Speed Skater

  1. Lean forward, jump to the right while bringing your left foot diagonally behind you, and your left arm in front of you.
  2. Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
  3. Repeat this movement from side to side until the set is complete.
2a. 180º Jump Turn to Floor Tap

2b. Plank to Row

  1. Holding a dumbbell in each hand, get into a push-up position with your hands directly beneath your shoulders. Keep your abs pulled into your spine.
  2. Drive your elbow up towards the ceiling while keeping your arm as close to your ribcage as possible.
  3. Lower the weight back to the ground and complete the same movement on the other side.
  4. Keep alternating until the set is complete.
2b. Squat w/Overhead Press

2c. V-Up

  1. Lie straight on your back with your legs together and your arms together straight above your head.
  2. In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.
  3. Repeat!
2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. Spider Man Plank Crunch

  1. Get in plank position by placing your elbows and toes on the floor Hold your body up of the floor in this position.
  2. Bring your right knee on the outside of your body to your right elbow.
  3. Straighten your right leg back to the floor.
  4. Complete the same movement with your left leg, and keep alternating sides.
3a. Lateral Lunge to Reverse Lunge

3b. Burpees

  1. Stand straight up.
  2. Bring both hands towards the floor, and once they’re on the floor, extend both legs so they’re straight behind you.
  3. Jump or step your feet back to your hands.
  4. Using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
  5. Repeat until the set is complete!
Note: For an additional challenge, land from your jump in step 4 straight into the crouched position in step 2, making the entire exercise a series of fluid movements.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)

4a. Ski Mogul

  1. Get into plank position with your feet together, jump both feet towards your right hand,
  2. Ten quickly jump your feet back to center position, and then jump your feet towards your left hand before jumping back to center position.
  3. Keep repeating the alternating jumps until the set is complete.
4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)

1a. Glute Stretch

  1. Lying on your back, place one leg over the other and pull your leg towards your chest.
d. Runner’s Stretch

1b. Butterfly Stretch

  1. Sitting in an upright position with your back straight, and your chest lifted.
  2. Put the soles of your feet together, and push down on your knees gently to get a deep stretch in your groin and inner thighs.
a. Hamstring Stretch

1c. Pigeon Stretch

  1. Sit with your right knee bent in front of you, and your left leg extended behind you. Pull your right heel in towards your left hip.
  2. Lean forward until you feel a deep stretch in your glutes and hips.
a. Hamstring Stretch

1d. Lat Stretch

  1. Inch your fingers up the wall until you feel a stretch on the side of your body in your lats.
a. Hamstring Stretch