Day 19 : 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

1c. Tabletop Donkey Kick

  1. Get into a tabletop position with your hands and knees on the floor and your back comfortably straight.
  2. From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
  3. Allow the leg to slowly return to the original position and repeat.
1c. Glute Bridge w/Band Flutter

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.

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. Squat Thrust

  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. Stand straight up.
  5. Repeat until the set is complete!
*Very similar to a burpee, just doesn’t have the jump at the top.

1b. 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.
1c. Boxing Jab

1c. Fast Feet

  1. Start with your feet shoulder-width apart and your knees slightly bent.
  2. Push through the balls of your feet an run in place, switching your feet as quickly as possible.
  3. Stay low throughout the movement and move your arms as you do the running motion. Keep your spine neutral and your core tight!

1d. Side Triangle Crunch

  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, lower your elbow and raise your knee so that they meet in the middle of your body.
  4. While doing so keep your hips lifted off the floor the entire time.

CIRCUIT 2 (50s Each)

2a. 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. Complete the same movement with the left side.
2a. 180º Jump Turn to Floor Tap

2b. Speed Skater

  1. Lean forward, jump to the right while bringing your left foot diagonally behind you, and your left arm in front of you.
  2. Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
  3. Ten push of your left elbow onto your hand so now both of your hands are on the foor.
  4. Repeat this movement from side to side 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. 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.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)

4a. The Heisman

  1. Jump or step onto your right foot and pull your left knee up towards your right shoulder as you jump.
  2. Then jump onto your left foot while bringing your right knee up towards your left shoulder.
  3. 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. 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

1c. Glute Stretch

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