Day 21 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. Tabletop w/ 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.
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 w/ Diagonal 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.
  3. As you straighten the leg, in one motion, move your straight leg behind the butt cheek on the other leg (the leg that is still on the floor).
  4. Return to the original position and repeat.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. 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!

1b. Lateral Lunge to Curtsy Lunge

  1. Place a dumbbell in your left hand and step out into a lateral lunge with your right leg
  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.
1c. Boxing Jab

1c. Lateral Lunge to Curtsy Lunge

  1. Place a dumbbell in your left hand and step out into a lateral lunge with your right leg
  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.
1c. Boxing Jab

1d. 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. Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. Plank Jack

  1. Get in a plank position with your hands on the floor, arms shoulder with apart and your body in a straight line.
  2. From this position, jump your feet out and back in, as if you’re doing a jumping jack.
*Bonus: Plank on your elbows instead of your hands to increase the difficulty of the exercise.
2a. 180º Jump Turn to Floor Tap

2b. Bulgarian Lunge

  1. Place one foot behind you on a platform.
  2. While your foot is on the platform, bend your other foot into a 90% lunge.
  3. Repeat this three more times.
  4. Push up from the lunge by driving through your front heel to return to the original position.
  5. Repeat
2b. Squat w/Overhead Press

2c. 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.
2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. Woodchopper

  1. Place a dumbbell on your left shoulder, holding it with both hands.
  2. Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.
  3. As you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.
  4. As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.
*Because this exercise can sound confusing, it’s worth watching a video to make sure you understand how to complete the movement!
3a. Lateral Lunge to Reverse Lunge

3b. 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. Jump immediately back into a wide squat position and touch the floor with opposite hand.
  5. Repeat until the set is complete.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)

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

  1. Get in a squat position with your feet shoulder width apart and your hips dropped towards the floor.
  2. Leap forward as far as possible while staying low in squat position.
  3. Quickly put your hands on the floor.
  4. Extend your feet out behind you.
  5. Pop your feet back in and stand up into your squat position.
  6. Shuffle your feet back in very small steps, and repeat the movement.
4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)

1a. 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.
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. 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. 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