Day 02 : 4-3-2-1 Workout – Habit Nest

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    Day 02 : 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. 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.
    1c. Lateral Leg Raise

    1c. Glute Bridge w/ Leg Extension

    1. Lift your hips off the ground while keeping your toes pointed forward.
    2. From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
    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. Lateral Leg Raise w/ Flexed Foot.

    1c. Glute Bridge w/Band Flutter

    1d. Tabletop w/ Diagonal Kick

    1. Get into a tabletop position with your hands and knees on the floor, and your back comfortably straight.
    2. Raise one leg and straighten it.
    3. As you straighten the leg, in one motion, move your straight leg behind the butt cheek on the other leg (the leg that is still on the floor).
    4. Return to the original position and repeat.
    1d. Tabletop w/ Diagonal Kick

    CIRCUIT 1 (60s Each)

    1a. 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.

    1b. 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!
    1c. Boxing Jab

    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. Side to Side Squat

    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!
    1d. Side to Side Squat

    CIRCUIT 2 (50s Each)

    2a. Jump Twist

    1. With your feet together, jump from side to side, while twisting your lower body
    2a. 180º Jump Turn to Floor Tap

    2b. 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.
    2b. Squat w/Overhead Press

    2c. Vertical Sit-Up w/ Elbow to Knee Touch

    1. Lie on your back with one leg bent and the other leg extended off the ground. Your fingertips should be behind your head.
    2. From this position, twisting from the waist, get your right elbow to meet your left knee in the middle of your body.
    3. Straighten your body.
    4. Simultaneously bring your left knee in while raising and twisting your torso and right elbow into your left knee.
    5. Repeat the movement.
    2c. Plie Jump Squat

    CIRCUIT 3 (40s Each)

    3a. Side Plank w/ Elbow Twist

    1. Get in plank position by placing your elbows and toes on the floor Hold your body up of the floor in this position. With your free hand, place your fingertips behind your head.
    2. From here, take your elbow and rotate towards the floor (try to touch your elbow to the foor).
    3. Turn your torso back to the original position and repeat.
    4. Repeat the movement until the set is complete before moving to the other side.
    3a. Lateral Lunge to Reverse Lunge

    3b. 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!
    3b. Roundhouse Kick to Squat

    CIRCUIT 4 (30s Each)

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

    COOL DOWN (60s Each)

    1a. 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.
    d. Runner’s Stretch

    1b. 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.
    a. Hamstring Stretch

    1c. Lat Stretch

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

    1d. Crossbody Hangover

    1. Cross one foot over the other, and hinging from your waist, hang your upper body over your lower body and try to touch the floor with your arms. Feel the stretch in your hamstrings, and try to lengthen your spine.
    2. Switch feet and continue the stretch.
    c. Pigeon Stretch
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