Day 29 : 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. 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.
1c. Lateral Leg Raise

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.
1c. Glute Bridge w/Band Flutter

1d. Fire Hydrant

  1. Wrap a resistance band around your thighs just above your knees.
  2. Get into a Table-Top position with your knees and hands on the floor.
  3. Keeping your knee bent, raise one leg laterally off the floor.
Note: *Can do this with or without the resistance band.
1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)

1a. 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.

1b. Side Triangle Crunch

  1. Get in a side plank position by putting your left elbow on the floor, and lifting yourself off the floor with your left elbow (You can either stack your feet or stagger your feet. Stacking is more difficult).
  2. Hold a dumbbell in your right hand and straighten your arm towards the ceiling.
  3. While holding this position, lower your elbow and raise your knee so that they meet in the middle of your body.
  4. While doing so keep your hips lifted off the floor the entire time.
1c. Boxing Jab

1b. Side Triangle Crunch

  1. Get in a side plank position by putting your left elbow on the floor, and lifting yourself off the floor with your left elbow (You can either stack your feet or stagger your feet. Stacking is more difficult).
  2. Hold a dumbbell in your right hand and straighten your arm towards the ceiling.
  3. While holding this position, lower your elbow and raise your knee so that they meet in the middle of your body.
  4. While doing so keep your hips lifted off the floor the entire time.
1c. Boxing Jab

1d. 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!
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. 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. Repeat until the set is complete.

2b. Side Plank w/ Elbow Twist

  1. Get in plank position by placing your elbows and toes on the floor Hold your body up of the floor in this position. With your free hand, place your fingertips behind your head.
  2. From here, take your elbow and rotate towards the floor (try to touch your elbow to the foor).
  3. Turn your torso back to the original position and repeat.
  4. Repeat the movement until the set is complete before moving to the other side.

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. 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. 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. 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.

1b. Glute Stretch

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

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. 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.