Day 26 : 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/ Leg Extension

  1. Lift your hips off the ground while keeping your toes pointed forward.
  2. From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
  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. Lateral Leg Raise w/ Flexed Foot.

1c. Double Walk Out

  1. Wrap 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.

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. 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.

1b. 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.

1c. 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.

1d. Boxing Jab

  1. Standing with the knees slightly bent, hold a light dumbbell in each hand.
  2. Pivot your feet to one side and jab.
  3. Come back to center, and then pivot your feet to the other side and jab with your other hand.
  4. Repeat the movement while continuously alternating.

CIRCUIT 2 (50s Each)

2a. 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.

2b. Pendulum Lunge

  1. Take a large step forward until your leg is making a 90 degree angle.
  2. Take the same foot that lunged forward and do a reverse-lunge.

*To challenge your balance, try keeping your leg lifted from the front lunge to the reverse lunge rather than stepping back to center.

2c. 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.

CIRCUIT 3 (40s Each)

3a. 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.

3b. 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!

CIRCUIT 4 (30s Each)


4a. Jump Squat

  1. In a squat position with feet shoulder-width apart and your weight in your heels, jump of the floor.
  2. Jump, and land directly back in the squat position.
  3. Repeat the movement until the set is complete.

COOL DOWN (60s Each)

1b. 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. 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.

1c. Lat Stretch

  1. Inch your fingers up the wall until you feel a stretch on the side of your body in your lats.

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.