Day 46 : 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. Tabletop Donkey Kick

  1. Get into a tabletop position with your hands and knees on the floor and your back comfortably straight.
  2. From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
  3. Allow the leg to slowly return to the original position and repeat.

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.
*The double side step is the same movement, except you take two steps to the side and then return.

CIRCUIT 1 (60s Each)

1a. 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.

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

1c. High Knee

  1. Stand straight up with your feet shoulder-width apart.
  2. Run in place while raising your knees as high as possible as you alternate legs.
  3. Repeat until the set is complete.

1d. Side to Side Squat

  1. Stand straight with your feet together, and holding dumbbells in each hand over your shoulder.
  2. Take a step out to the right, press your hips back and squat with your weight in your heels.
  3. Step your feet back together, and then squat to the left.
Bonus: Hold a weight in each hand for added resistance.
1c. Boxing Jab

CIRCUIT 2 (50s Each)

2a. 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.

2b. 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.

2c. Fast Feet

  1. Start with your feet shoulder-width apart and your knees slightly bent.
  2. Push through the balls of your feet an run in place, switching your feet as quickly as possible.
  3. Stay low throughout the movement and move your arms as you do the running motion. Keep your spine neutral and your core tight!

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. Boxing Jab

  1. Standing with the knees slightly bent, hold a light dumbbell in each hand.
  2. Pivot your feet to one side and jab.
  3. Come back to center, and then pivot your feet to the other side and jab with your other hand.
  4. Repeat the movement while continuously alternating.

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. 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. 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.