Day 17 : 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. 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.From here, lift your leg up while keeping your foot and toes pointed downwards.
  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 pointed downwards.
1c. Lateral Leg Raise

CIRCUIT 1 (60s Each)

1a. 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.

1b. 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
1c. Boxing Jab

1c. 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.
1c. Boxing Jab

1d. 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.

1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. 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.

2a. 180º Jump Turn to Floor Tap

2b. 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!
2b. Squat w/Overhead Press

2c. Single Leg Glute Bridge

  1. Lay on your back with your knees bent to a 90 degree angle. Place a heavy dumbbell on your lower stomach, and hold the dumbbell on both ends.
  2. Using your glute muscles, lift your hips and pelvis as high of the floor as possible.
  3. With a flexed foot, straighten and lift one leg towards the ceiling - this leg stays straight in the air
  4. Lower your body down so that it almost touches the floor while keeping one leg in the air.
  5. Drive your hips up as high as possible again to repeat the movement.
*Make sure not to let your hips dip.
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. 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.
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. Lat Stretch

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

1b. Glute Stretch

  1. Lying on your back, place one leg over the other and pull your leg towards your chest.
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. 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