Day 16 : 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.
1c. Glute Bridge w/Band Flutter

1d. Double Walk Out

  1. Wrap 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.
1c. Lateral Leg Raise

CIRCUIT 1 (60s Each)

1a. 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.

1b. Pendulum Lunge

  1. Take a large step forward until your leg is making a 90 degree angle.
  2. Take the same foot that lunged forward and do a reverse-lunge.
*To challenge your balance, try keeping your leg lifted from the front lunge to the reverse lunge rather than stepping back to center.
1c. Boxing Jab

1c. Pendulum Lunge

  1. Take a large step forward until your leg is making a 90 degree angle.
  2. Take the same foot that lunged forward and do a reverse-lunge.
*To challenge your balance, try keeping your leg lifted from the front lunge to the reverse lunge rather than stepping back to center.
1c. Boxing Jab

1d. Mountain Climber

  1. Get in a push-up position with your hands directly underneath your shoulders.
  2. From here, jump or step your right foot as close to your right hand as possible.
  3. Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.
  4. Keep alternating your legs as fast as you can.
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. 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.
2a. 180º Jump Turn to Floor Tap

2b. Side to Side Squat

  1. Stand straight with your feet together, and holding dumbbells in each hand over your shoulder.
  2. Take a step out to the right, press your hips back and squat with your weight in your heels.
  3. Step your feet back together, and then squat to the left.
Bonus: Hold a weight in each hand for added resistance.
2b. Squat w/Overhead Press

2c. 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!
2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. Squat to Arnold Press

*Can complete this exercise sitting down on a bench, or standing up. This is also combined with squats in our workouts.
  1. Hold a dumbbell in each hand, raise your arms so that your palms are facing your face with your elbows close together.
  2. Push the dumbbells up over your head while simultaneously twisting your hands so when your hands are straight over your head, your palms are facing outwards.
  3. Bend your arms while twisting your hands so that you go back to the original position.
  4. Repeat the movement!
3a. Lateral Lunge to Reverse Lunge

3b. Boxing Jab

  1. Standing with the knees slightly bent, hold a light dumbbell in each hand.
  2. Pivot your feet to one side and jab.
  3. Come back to center, and then pivot your feet to the other side and jab with your other hand.
  4. Repeat the movement while continuously alternating.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)

4a. Jump Squat

  1. In a squat position with feet shoulder-width apart and your weight in your heels, jump of the floor.
  2. Jump, and land directly back in the squat position.
  3. Repeat the movement until the set is complete.
  4. Repeat the movement until the set is complete.
4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)

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

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. 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