Day 11 : 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. Glute Bridge w/ Band Flutter

  1. Lift your hips off the ground while keeping your toes pointed forward.
  2. Open and close your knees together. When closing your knees, leave some tension in the band (don’t close your legs all the way so the band doesn’t get loose).
  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.
1c. Lateral Leg Raise

1c. 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.
  4. Repeat this until the set is complete.
Note: *Can do this with or without the resistance band.

1d. Lateral Leg Raise

w/ Foot Flexed

  1. Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot flexed.
  2. When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
  3. Repeat the movement while making sure your foot stays flexed.

w/ Toes Pointing down

  1. Lay on your side with your head resting in your hand.
  2. From here, lift your leg up while keeping your foot and toes pointed downwards.
  3. When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
  4. Repeat the movement while making sure your foot stays pointed downwards.

CIRCUIT 1 (60s Each)

1a. Vertical Leap

  1. In a deep squat position with your weight in your heels and your booty as far back as possible, using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
  2. Repeat this movement until the set is complete.

1b. Lateral Lunge to Curtsy Lunge

  1. Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight. Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you.
  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. Repeat for the duration of the set, and then switch sides.

1c. Lateral Lunge to Curtsy Lunge

  1. Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight. Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you.
  2. From here, step back to center, and with the same leg do a curtsy lunge take a big step back crossing it behind the stabilizer foot. Make sure to get your knee as close to the floor as possible!
  3. Repeat for the duration of the set, and then switch sides.

1d. Squat Thrust

  1. Stand straight up with your feet shoulder-width apart.
  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. Stand straight up.
  5. Repeat until the set is complete!
*Very similar to a burpee, just doesn’t have the jump at the top.

CIRCUIT 2 (50s Each)

2a. Russian Twist

  1. Bend your knees and place your feet on the floor to make an imaginary ‘V’ shape with your body while holding yourself up. Lean your body back at a 45% angle and hold a dumbbell on both ends.
  2. From here, rotate your body to one side and then shift to the other by twisting your torso.

*You are never sitting straight up, you stay in the 45% angle and use your core to keep yourself stable.

Bonus: Keep your feet of the floor as you do this to work your lower abdominal muscles even more.

2b. Plie Jump Squat

  1. Point your toes outward so that they’re facing the corners of the room, and then drop your hips into a Pile Squat position.
  2. From here, jump up and then gently land directly back into the Pile Squat position.
  3. Make sure your abs are pulled into your spine and your chest is lifted throughout the entire movement.
*Bonus: touch your heels together when you are in the air.

2c. 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.

CIRCUIT 3 (40s Each)

3a. Roundhouse Kick to Squat

  1. Get into squat position.
  2. Stand straight up, and as you stand up, shift your body to the right, and raise your left foot and kick out to the left.
  3. As you’re bringing your leg back to the floor, enter into the original squat position.
  4. Repeat until the set is complete.

3b. Leg Drop

  1. Lie straight on the floor or on a fat bench. Place your hands underneath your lower back or butt and push your back into the floor.
  2. Raise your legs together towards the ceiling, and then slowly lower them down so that they’re hovering right above the floor.
  3. Bring your legs right back up.
  4. Repeat.

CIRCUIT 4 (30s Each)


4a. Burpee

  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.

COOL DOWN (60s Each)

1b. 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.
a. Hamstring Stretch

1a. 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.
d. Runner’s Stretch

1c. 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

1d. 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.