Day 24 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. Double Walk Out

  1. WrapWrap 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.
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.

CIRCUIT 1 (60s Each)

1a. 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.

1b. V-Up

  1. Lie straight on your back with your legs together and your arms together straight above your head.
  2. In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.
  3. Repeat!

1c. 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!
1c. Boxing Jab

1d. Lateral Lunge to Curtsy Lunge

  1. Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight. Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you.
  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.

CIRCUIT 2 (50s Each)

2a. 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.

2b. Tabletop Elbow to Knee Crunch

  1. Get in a tabletop position with your hands directly beneath your shoulders. Hold your body up off the floor in this position. Hold a light dumbbell in your right hand.
  2. From this position extend your right arm out in front of you, and extend your left leg straight out behind you.
  3. Next, crunch your abs by bringing your right elbow to meet your left knee in the middle of your body.
  4. Extend them again and repeat.
  5. Make sure to finish one side before switching hands and doing the other side.

2c. Tabletop Elbow to Knee Crunch

  1. Get in a tabletop position with your hands directly beneath your shoulders. Hold your body up off the floor in this position. Hold a light dumbbell in your right hand.
  2. From this position extend your right arm out in front of you, and extend your left leg straight out behind you.
  3. Next, crunch your abs by bringing your right elbow to meet your left knee in the middle of your body.
  4. Extend them again and repeat.

CIRCUIT 3 (40s Each)

3a. Lateral Lunge w/ Half ‘X’

  1. Place a dumbbell in your left hand and step out into a lateral lunge with your right leg.
  2. Next, push out of your lunge by kicking of your right leg out and extending your left arm towards the ceiling.
  3. Return to the starting position and repeat.
3a. Lateral Lunge to Reverse Lunge

3b. 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.

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.

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.

1a. 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.

1c. Glute Stretch

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

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.