Day 36 : 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. 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

1c. Glute Bridge w/ Band Flutter

  1. Lift your hips off the ground while keeping your toes pointed forward.
  2. Open and close your knees together. When closing your knees, leave some tension in the band (don’t close your legs all the way so the band doesn’t get loose).
  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.

1d. 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

CIRCUIT 1 (60s Each)

1a. 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.

1b. 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.

1c. 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.

1d. 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.
1d. Side to Side Squat

CIRCUIT 2 (50s Each)

2a. Plie Squat w/ Shoulder Windmill

  1. Get into a deep Plie squat position with your hips dropped behind you, your knees slightly bent and feet shoulder-width apart. Feet should be pointed out towards the corners of the room.
  2. Hold dumbbells in each hand with your palms facing away from your body.
  3. As you squat down in this position, raise your arms up in a windmill motion, making a full-circle before your hands meet over your head.
  4. Staying in this deep squat, lower your arms back down in the same windmill motion, and repeat the windmill motion until the set is complete.

2b. 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.

2c. Bulgarian Lunge

  1. Place one foot behind you on a platform.
  2. While your foot is on the platform, bend your other foot into a 90% lunge.
  3. Push up from the lunge by driving through your front heel to return to the original position.
  4. Repeat.

CIRCUIT 3 (40s Each)

3a. Vertical Leap

  1. In a deep squat position with your weight in your heels and your booty as far back as possible, using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling
  2. Repeat this movement until the set is complete.

3b. Lateral Lunge w/ Knee to Elbow Rotation

  1. Get into a lateral lunge position with your right leg bent close to a 90% angle and your left leg straight out.
  2. As you push yourself out of the lunge, drive your left elbow to meet your right knee in the middle of your body. Make sure to engage your abs throughout the entire motion.
  3. Repeat the movement.

CIRCUIT 4 (30s Each)

4a. Squat Jack

  1. Stand in a squat position with your feet shoulder-width apart, knees bent and hips back towards the floor. Make sure the don’t pass your toes.
  2. From this position, jump and open your legs outwards for a bigger squat position, while staying low. Don’t stand straight up in between.
  3. Repeat until the set is complete.

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. Lat Stretch

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

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.