Day 01 : 4-3-2-1 Workout

NOTE:

You can play your own music while playing these videos! The way to do it is to mute the video, then pull up any music app and play. When you switch back to the video, as long as it stays muted, you can get the audio from one source and video from the other.

Alternatively, just play the video as-is and it will have audio cues for you instead. This holds true for all future videos in this guide. 

GLUTE ACTIVATION WARMUP

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.

1b. 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.

1c. 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.

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.

CIRCUIT 1 (60s Each)

1ab. Curtsy Lunge

1. Take a big diagonal step backwards with one leg, directly crossing it behind your other (stabilizing) and lower your leg until your knee is as close to the floor as possible

1c. 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.

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.

CIRCUIT 2 (50s Each)

2a. 180º Jump Turn to Floor Tap

1. Get into a squat position, and then jump up and turn 180 degrees in the opposite direction.
2. As you land on the opposite side, touch the floor all in one motion with your right arm.
3. Jump back in the other direction and touch the floor with your left arm.
4. Repeat the movement until the set is complete.

Note: You can swing your arms to propel yourself back and forth.

2b. Squat w/Overhead Press

1. Holding a dumbbell on each shoulder, squat with your weight in your heels and knees aligned with your toes.As you come back to starting standing position, press your dumbbells into the ceiling.
2. Return the weights to your shoulder and repeat the movement.

2c. Plie Jump Squat

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.

CIRCUIT 3 (40s Each)

3a. Lateral Lunge to Reverse 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 reverse lunge by taking a big step behind you. 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. 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.Repeat until the set is complete.

CIRCUIT 4 (30s Each)

4a. Leap Forward into Squat, Burpee, Shuffle Back

1. Get in a squat position with your feet shoulder width apart and your hips dropped towards the floor.Leap forward as far as possible while staying low in squat position.
2. Quickly put your hands on the floor.
3. Extend your feet out behind you.
4. Pop your feet back in and stand up into your squat position.
5. Shuffle your feet back in very small steps, and repeat the movement.

COOL DOWN (60s Each)

a. 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.

b. Glute Stretch

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

c. 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.

d. 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.