Day 49 : 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. 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. 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. 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. Starfish Crunch

  1. Lie flat on the floor (on your backside)
  2. Open your arms and legs wide to make a starfish shape
  3. Bring your left leg straight up and simultaneously bring your right hand to meet your left leg in the middle of your body, for a complete body crunch.
  4. Alternate sides.
  5. Repeat until the set is complete!

CIRCUIT 2 (50s Each)

2a. Roundhouse Kick to Squat

  1. Get into squat position.
  2. Stand straight up, and as you stand up, shift your body to the right, and raise your left foot and kick out to the left.
  3. As you’re bringing your leg back to the floor, enter into the original squat position.
  4. Jump immediately back into a wide squat position and touch the floor with opposite hand.
  5. Repeat until the set is complete.

2b. Side Plank w/ Torso Twist

  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, rotate your torso and lower the hand with the weight under and through your torso.
  4. Place it on the floor for one second, and then rotate your torso back to the original position and repeat.
  5. 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. Plie Jump Squats

  1. Point your toes outward so that they’re facing the corners of the room, and then drop your hips into a Pile Squat position.
  2. From here, jump up and then gently land directly back into the Pile Squat position.
  3. Make sure your abs are pulled into your spine and your chest is lifted throughout the entire movement.
*Bonus: touch your heels together when you are in the air.
3a. Lateral Lunge to Reverse Lunge

3b.Standing Side Crunches

  1. Stand with your feet a little more than hip-distance apart.
  2. With a dumbbell in each hand, raise one dumbbell up and over your head - your arm should be straight.
  3. From here, crunch to the side by lowering your arm while raising your knee so that your elbow and knee meet in the middle of your body. Bring your knee as far up to the side of your body as possible.

CIRCUIT 4 (30s Each)

4a. 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.

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. 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.

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