Day 34 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. 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.

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. 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. Glute Bridge w/Band Flutter

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. 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!

1d. 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 2 (50s Each)

2a. 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 off your right leg out and extending your left arm towards the ceiling.
  3. Jump back in the other direction and touch the floor with your left arm.
  4. Return to the starting position and repeat.

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. Speed Skater

  1. Lean forward, jump to the right while bringing your left foot diagonally behind you, and your left arm in front of you.
  2. Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
  3. Repeat this movement from side to side 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 Plank w/ Torso Twist

  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, rotate your torso and lower the hand with the weight under and through your torso.
  4. Place it on the floor for one second, and then rotate your torso back to the original position and repeat.
  5. While doing so keep your hips lifted off the floor the entire time.

CIRCUIT 4 (30s Each)

4a. Jump Squat

  1. In a squat position with feet shoulder-width apart and your weight in your heels, jump off 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)

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.

1b. 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.
a. Hamstring Stretch

1c. 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.

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.
a. Hamstring Stretch