Day 39 : 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. 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.

CIRCUIT 1 (60s Each)

1a. 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.

1a. 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.

1c. Jump Twist

  1. With your feet together, jump from side to side, while twisting your lower body

1d. Lateral Lunge

  1. Stand with your feet together.
  2. Step out on one side into a lateral lunge, keeping both feet facing forward.
  3. 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.
  4. From here, step back to center.
  5. Repeat for duration of the set.

CIRCUIT 2 (50s Each)

2a. 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 to Arnold Press

*Can complete this exercise sitting down on a bench, or standing up. This is also combined with squats in our workouts.
  1. Hold a dumbbell in each hand, raise your arms so that your palms are facing your face with your elbows close together.
  2. Push the dumbbells up over your head while simultaneously twisting your hands so when your hands are straight over your head, your palms are facing outwards.
  3. Bend your arms while twisting your hands so that you go back to the original position.
  4. Repeat the movement!

2c. The Heisman

  1. Jump or step onto your right foot and pull your left knee up towards your right shoulder as you jump.
  2. Then jump onto your left foot while bringing your right knee up towards your left shoulder.
  3. Repeat the movement until the set is complete.

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. In and Out Jack

  1. Stand straight up with your feet shoulder-width apart and holding dumbbells.
  2. Jump into a wide squat position and touch the floor (or close to the floor) with one arm extended towards the floor.
  3. Jump your feet back together in a straight, standing position.
  4. Jump immediately back into a wide squat position and touch the floor with opposite hand.
  5. Keep alternating arms back and forth.
*Try to keep your chest lifted while you do this.

CIRCUIT 4 (30s Each)

4a. Pendulum Jack

  1. Hinge forward from your waist and place your hands on the floor in front of you.
  2. Extend your right leg straight out to the side. Your left, supporting leg can be slightly bent.
  3. From this position, quickly transfer your body-weight to the other leg.
  4. Repeat the movement back and forth while keeping your hands on the ground 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. Glute Stretch

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

1c. 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.

1d. 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.