Day 22 : 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. Running Man

  1. Wrap the resistance band around your calves or ankles.
  2. Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
  3. Move your right foot backwards while staying slightly bent, and bring it back to the original position.
  4. Repeat this quickly, but feel the glute contraction every time you complete the movement.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. Plank to Row

  1. Holding a dumbbell in each hand, get into a push-up position with your hands directly beneath your shoulders. Keep your abs pulled into your spine.
  2. Drive your elbow up towards the ceiling while keeping your arm as close to your ribcage as possible.
  3. Lower the weight back to the ground and complete the same movement on the other side.
  4. Keep alternating until the set is complete.

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. Plie Squat w/ Shoulder Windmill

  1. Get into a deep Plie squat position with your hips dropped behind you, your knees slightly bent and feet shoulder-width apart. Feet should be pointed out towards the corners of the room.
  2. Hold dumbbells in each hand with your palms facing away from your body.
  3. As you squat down in this position, raise your arms up in a windmill motion, making a full-circle before your hands meet over your head.
  4. Staying in this deep squat, lower your arms back down in the same windmill motion, and repeat the windmill motion until the set is complete.
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 of 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. 180º Turns w/ Floor Tap

  1. Get into a squat position, and then jump up and turn 180 degrees in the opposite direction.
  2. As you land on the opposite side, touch the floor all in one motion with your right arm.
  3. Jump back in the other direction and touch the floor with your left arm.
  4. Repeat the movement until the set is complete.
*Note: You can swing your arms to propel yourself back and forth.
2a. 180º Jump Turn to Floor Tap

2b. Starfish Crunch

  1. Lie flat on the floor (on your backside)
  2. Open your arms and legs wide to make a starfish shape
  3. Bring your left leg straight up and simultaneously bring your right hand to meet your left leg in the middle of your body, for a complete body crunch.
  4. Alternate sides.
  5. Repeat until the set is complete!
2b. Squat w/Overhead Press

2c. 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.

2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. 4 Donkey Kicks to 4 High Knees

  1. Start in a downward dog position with your arms and feet 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!
3a. Lateral Lunge to Reverse Lunge

3b. Lateral Lunge w/Knee to Elbow Rotation

  1. Get into a lateral lunge position with your right leg bent close to a 90% angle and your left leg straight out.
  2. As you push yourself out of the lunge, drive your left elbow to meet your right knee in the middle of your body. Make sure to engage your abs throughout the entire motion.
  3. Repeat the movement.
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. 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