Day 41 : 4-3-2-1 Workout


GLUTE ACTIVATION WARMUP (30s Each)

1a. Double Walk Out

  1. WrapWrap 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.

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. 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.

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. 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.

1b. Plank to Row

  1. Holding a dumbbell in each hand, get into a push-up position with your hands directly beneath your shoulders. Keep your abs pulled into your spine.
  2. Drive your elbow up towards the ceiling while keeping your arm as close to your ribcage as possible.
  3. Lower the weight back to the ground and complete the same movement on the other side.
  4. Keep alternating until the set is complete.

1c. 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.

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.

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. Side Triangle Crunch

  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, 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 off the floor the entire time.

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. Reverse Dumbbell Fly

  1. Grab a dumbbell in each hand.
  2. Bend your knees slightly and hinging forward from your hips so that your upper body is leaning comfortably forward towards the floor.
  3. Hold the dumbbells out together in front of your torso with your arms as straight as possible.
  4. Pull the dumbbells out away from your body while keeping your arms almost fully extended, as if you were trying to squeeze your shoulder blades together.
  5. Slowly return to the original position, still keeping your arms straight.
  6. Repeat the movement until the set is complete!
3a. Lateral Lunge to Reverse Lunge

3b. 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.

CIRCUIT 4 (30s Each)

4a. 4 Donkey Kicks to 4 High Knees

  1. Start in a downward dog position with your arms and fee shoulder-width apart.
  2. Kick your feet and calves upwards towards your tailbone while bracing your core and shifting your weight to your arms.
  3. Repeat this three more times.
  4. Stand straight up with your feet shoulder-width apart.
  5. Run in place 4 times while raising your knees as high as possible as you alternate legs.
  6. Repeat until the set is complete!

COOL DOWN (60s Each)

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.

1b. Glute Stretch

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

1d. Lat Stretch

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

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.