Day 32 : 4-3-2-1 Workout


1a. 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.
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
1b. Glute Bridge w/Band Flutter

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. Lateral Leg Raise

CIRCUIT 1 (60s Each)

1a. 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. Using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
  5. Repeat the movement while continuously alternating.

1b. Plank Knee Tuck

  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, bring your knee from your right leg under your body over to your left elbow.
  3. Return to plank position.
  4. Alternate legs and repeat for the duration of the set.
1c. Boxing Jab

1c. Vertical Sit-Up w/ Elbow to Knee

  1. Lie on your back with one leg bent and the other leg extended off the ground. Your fingertips should be behind your head.
  2. From this position, twisting from the waist, get your right elbow to meet your left knee in the middle of your body.
  3. Straighten your body.
  4. Simultaneously bring your left knee in while raising and twisting your torso and right elbow into your left knee.
  5. Repeat the movement.
1c. Boxing Jab

1d. 180º Twist 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.
1d. Side to Side Squat

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
2a. 180º Jump Turn to Floor Tap

2b. 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. Squat w/Overhead Press

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. Side Triangle Crunch

  1. Get in a side plank position by putting your left elbow on the floor, and lifting yourself of 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 of the floor the entire time.
3a. Lateral Lunge to Reverse Lunge

3b. 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.
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. 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.

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.

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. Glute Stretch

  1. Lying on your back, place one leg over the other and pull your leg towards your chest.
d. Runner’s Stretch