Day 09 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. Double Walk Out

  1. WrapWrap the resistance bands around your calves or ankles.
  2. Get into a squat position with your knees slightly bent and your feet shoulder-width apart.
  3. Staying low in squat position, take a step to the right while maintaining the low squat position.
  4. Step back to the original position, starting with your left leg.
  5. Repeat
*The double side step is the same movement, except you take two steps to the side and then return.
1a. Clam Opener

1b. Box Draw

  1. GetWrap the resistance band around your calves or ankles.
  2. Get into a squat position with your knees bent and your feet shoulder-width apart.
  3. Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
  4. Keep your core tight and your glute muscles squeezed as you complete the exercise.
  5. Repeat.
1c. Lateral Leg Raise

1c. Box Draw

  1. GetWrap the resistance band around your calves or ankles.
  2. Get into a squat position with your knees bent and your feet shoulder-width apart.
  3. Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
  4. Keep your core tight and your glute muscles squeezed as you complete the exercise.
  5. Repeat.
1c. Lateral Leg Raise

1d. Running Man

  1. Wrap the resistance band around your calves or ankles.
  2. Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
  3. Move your right foot backwards while staying slightly bent, and bring it back to the original position.
  4. Repeat this quickly, but feel the glute contraction every time you complete the movement.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. High Knee

  1. Stand straight up with your feet shoulder-width apart.
  2. Run in place while raising your knees as high as possible as you alternate legs.
  3. Repeat until the set is complete.

1b. Bulgarian Lunge

  1. Place one foot behind you on a platform.
  2. While your foot is on the platform, bend your other foot into a 90% lunge.
  3. Push up from the lunge by driving through your front heel to return to the original position.
  4. Repeat
1c. Boxing Jab

1c. Bulgarian Lunge

  1. Place one foot behind you on a platform.
  2. While your foot is on the platform, bend your other foot into a 90% lunge.
  3. Push up from the lunge by driving through your front heel to return to the original position.
  4. Repeat
1c. Boxing Jab

1d. Side V-Up

  1. Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
  2. Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
  3. HoldComplete the same movement with the left side.
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. Side Shuffle w/ Floor Tap

  1. Starting in squat position, shuffle to the right three times and tap the floor.
  2. Still staying low, shuffle three times to the left and tap the floor.
*Remember, stay in a low squat position throughout the whole set!
2a. 180º Jump Turn to Floor Tap

2b. Plank Step Up

  1. Get in push-up position, but rather than have your hands on the floor, put your elbows on the floor. Keep your body straight from your head to your feet.
  2. Push of your right elbow onto your hand,
  3. Ten push of your left elbow onto your hand so now both of your hands are on the foor.
  4. Ten Drop from your right hand back onto your right elbow, and drop from your left hand to your left elbow.
  5. Repeat the movement, starting with the left hand this time, until the set is complete.

*Keep your core tight throughout the exercise (and on all plank and leg exercises)!

*If this is difficult for you, keep your knees on the floor rather than your feet throughout the exercise.

2b. Squat w/Overhead Press

2c. In and Out Jack

  1. Stand straight up with your feet shoulder-width apart and holding dumbbells.
  2. Jump into a wide squat position and touch the floor (or close to the floor) with one arm extended towards the floor.
  3. Jump your feet back together in a straight, standing position.!
  4. Jump immediately back into a wide squat position and touch the floor with opposite hand.
  5. Keep alternating arms back and forth.
*Try to keep your chest lifted while you do this.
2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. Side Plank w/ Torso Twist

  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, rotate your torso and lower the hand with the weight under and through your torso.
  4. Place it on the floor for one second, and then rotate your torso back to the original position and repeat.
  5. While doing so keep your hips lifted off the floor the entire time.
3a. Lateral Lunge to Reverse Lunge

3b. Lateral Lunge w/ Half ‘X’

  1. Place a dumbbell in your left hand and step out into a lateral lunge with your right leg.
  2. Next, push out of your lunge by kicking of your right leg out and extending your left arm towards the ceiling.
  3. Return to the starting position and repeat.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)

4a. Pendulum Jack

  1. Hinge forward from your waist and place your hands on the floor in front of you.
  2. Extend your right leg straight out to the side. Your left, supporting leg can be slightly bent.
  3. From this position, quickly transfer your body-weight to the other leg.
  4. Repeat the movement back and forth while keeping your hands on the ground until the set is complete.
4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)

1a. Hamstring Stretch

  1. Lying on your back with one leg fully extended, bring the other leg up towards your chest while trying to keep your leg as straight as you can.
  2. From here, flex and point your toes towards the ceiling. Switch legs and repeat.
d. Runner’s Stretch

1b. Runner’s Stretch

  1. Lunge forward with one leg at a 90 degree angle while your other foot remains straight behind you with the bottom of your foot facing the ceiling.
  2. Gently press through your hips. Lift your opposite arm up towards the ceiling.
  3. If you’re flexible enough, try lifting your foot and grabbing your toes.
a. Hamstring Stretch

1c. 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

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