Day 27 : 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. 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.

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. Standing Side Crunch

  1. Stand with your feet a little more than hip-distance apart.
  2. With a dumbbell in each hand, raise one dumbbell up and over your head - your arm should be straight.
  3. From here, crunch to the side by lowering your arm while raising your knee so that your elbow and knee meet in the middle of your body. Bring your knee as far up to the side of your body as possible.

1c. Standing Side Crunch

  1. Stand with your feet a little more than hip-distance apart.
  2. With a dumbbell in each hand, raise one dumbbell up and over your head - your arm should be straight.
  3. From here, crunch to the side by lowering your arm while raising your knee so that your elbow and knee meet in the middle of your body. Bring your knee as far up to the side of your body as possible.

1d. 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.

CIRCUIT 2 (50s Each)

2a. 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

2b. Jump Twist

  1. With your feet together, jump from side to side, while twisting your lower body

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.

CIRCUIT 3 (40s Each)

3a. Squat to Arnold Press

*Can complete this exercise sitting down on a bench, or standing up. This is also combined with squats in our workouts.
  1. Hold a dumbbell in each hand, raise your arms so that your palms are facing your face with your elbows close together.
  2. Push the dumbbells up over your head while simultaneously twisting your hands so when your hands are straight over your head, your palms are facing outwards.
  3. Bend your arms while twisting your hands so that you go back to the original position.
  4. Repeat the movement!

3b. 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!

CIRCUIT 4 (30s Each)

4a. 4 Donkey Kicks to 4 High Knees

  1. Stand with your feet together.
  2. Step out on one side into a lateral lunge, keeping both feet facing forward.
  3. 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.
  4. From here, step back to center.
  5. Repeat for duration of the set.

COOL DOWN (60s Each)

1a. Glute Stretch

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

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. 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.

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.