Day 14 : 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. Wrap 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. Wrap 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. Tabletop Donkey 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 out directly behind you while raising it as high as you possibly can. Make sure to feel the contraction in your glute muscles.
  3. Allow the leg to slowly return to the original position and repeat.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. 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.

1b. 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.
1c. Boxing Jab

1c. 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.
1c. Boxing Jab

1d. Spider Man Plank Crunch

  1. Get in plank position by placing your elbows and toes on the floor Hold your body up off 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.
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. Standing Side Crunch

  1. Stand with your feet a little more than hip-distance apart.
  2. With a dumbbell in each hand, raise one dumbbell up and over your head - your arm should be straight.
  3. From here, crunch to the side by lowering your arm while raising your knee so that your elbow and knee meet in the middle of your body. Bring your knee as far up to the side of your body as possible.
2a. 180º Jump Turn to Floor Tap

2b. 4 Donkey Kicks to 4 High Knees

  1. Start in a downward dog position with your arms and fee shoulder-width apart.
  2. Kick your feet and calves upwards towards your tailbone while bracing your core and shifting your weight to your arms.
  3. Repeat this three more times.
  4. Stand straight up with your feet shoulder-width apart.
  5. Run in place 4 times while raising your knees as high as possible as you alternate legs.
  6. Repeat until the set is complete!
2b. Squat w/Overhead Press

2c. 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.

2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. 3-Point Lunge

  1. Starting with your feet together and your abs pulled in, step into a lateral lunge, making sure your stabilizing foot is straight. Step back to center.
  2. Using the same leg, do a reverse lunge, and then step back to center.
  3. With the same leg, do a curtsy lunge, and then repeat the entire movement.
3a. Lateral Lunge to Reverse Lunge

3b. 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.
3b. Roundhouse Kick to Squat

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.
4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)

1a. 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.
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. Crossbody Hangover

  1. Cross one foot over the other, and hinging from your waist, hang your upper body over your lower body and try to touch the floor with your arms. Feel the stretch in your hamstrings, and try to lengthen your spine.
  2. Switch feet and continue the stretch.
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