Day 37 : 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.
1b. 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.

1b. Glute Bridge w/Band Flutter

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.From here, lift your leg up while keeping your foot and toes pointed downwards.
  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 pointed downwards.
1c. Lateral Leg Raise

CIRCUIT 1 (60s Each)

1a. Plank Jack

  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, jump your feet out and back in, as if you’re doing a jumping jack.
*Bonus: Plank on your elbows instead of your hands to increase the difficulty of the exercise.

1b. 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.
3a. Lateral Lunge to Reverse Lunge

1c. 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.
3a. Lateral Lunge to Reverse Lunge

1d. 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!
1c. Boxing Jab

CIRCUIT 2 (50s Each)

2a. 3-Point Lunge

  1. Starting with your feet together and your abs pulled in, step into a lateral lunge, making sure your stabilizing foot is straight. Step back to center.
  2. Using the same leg, do a reverse lunge, and then step back to center.
  3. With the same leg, do a curtsy lunge, and then repeat the entire movement.

2b. 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.

2c. 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.

CIRCUIT 3 (40s Each)

3a. Spider Man Plank Crunch

  1. Get in plank position by placing your elbows and toes on the floor Hold your body up of the floor in this position.
  2. Bring your right knee on the outside of your body to your right elbow.
  3. Straighten your right leg back to the floor.
  4. Complete the same movement with your left leg, and keep alternating sides.

3b. Side V-Up

  1. Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
  2. Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
  3. Complete the same movement with the left side.

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. 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.

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.

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. 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.