Day 04 : 4-3-2-1 Workout

GLUTE ACTIVATION WARMUP (30s Each)

1a. Double Walk Out

Wrap the resistance bands around your calves or ankles
Get into a squat position with your knees slightly bent and your feet shoulder-width apart.
Staying low in squat position, take a step to the right while maintaining the low squat position.
Step back to the original position, starting with your left leg.
Repeat

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

1b. Box Draw

Wrap the resistance band around your calves or ankles.
Get into a squat position with your knees bent and your feet shoulder-width apart.
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.
Keep your core tight and your glute muscles squeezed as you complete the exercise.
Repeat

1b. Glute Bridge w/Band Flutter

1c. Box Draw

Wrap the resistance band around your calves or ankles.
Get into a squat position with your knees bent and your feet shoulder-width apart.
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.
Keep your core tight and your glute muscles squeezed as you complete the exercise.
Repeat

1d. Running Man

Wrap the resistance band around your calves or ankles.
Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
Move your right foot backwards while staying slightly bent, and bring it back to the original position.
Repeat this quickly, but feel the glute contraction every time you complete the movement.

CIRCUIT 1 (60s Each)

1a. Burpee

Stand straight up.
Bring both hands towards the floor, and once they’re on the floor, extend both legs so they’re straight behind you.
Jump or step your feet back to your hands.
Using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
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. Bulgarian Lunge

Place one foot behind you on a platform.
While your foot is on the platform, bend your other foot into a 90% lunge.
Push up from the lunge by driving through your front heel to return to the original position.
Repeat

1c. Bulgarian Lunge

Place one foot behind you on a platform.
While your foot is on the platform, bend your other foot into a 90% lunge.
Push up from the lunge by driving through your front heel to return to the original position.
Repeat

1c. Mountain Climber

Get in a push-up position with your hands directly underneath your shoulders.
From here, jump or step your right foot as close to your right hand as possible.
Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.
Keep alternating your legs as fast as you can.

CIRCUIT 2 (50s Each)

2a. Jump Lunge

Step forward into a lunge position.
From here, explode out of your lunge into a jump, straightening both legs.
As you land, lower yourself back into another lunge with your other foot in front.
Stay low the entire time!

2b. Single Leg Glute Bridge

Lay on your back with your knees bent to a 90 degree angle. Place a heavy dumbbell on your lower stomach, and hold the dumbbell on both ends.
Using your glute muscles, lift your hips and pelvis as high of the floor as possible.
With a flexed foot, straighten and lift one leg towards the ceiling - this leg stays straight in the air.
Lower your body down so that it almost touches the floor while keeping one leg in the air.
Drive your hips up as high as possible again to repeat the movement.

*Make sure not to let your hips dip.

2c. Speed Skater

Lean forward, jump to the right while bringing your left foot diagonally behind you, and your left arm in front of you.
Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
Repeat this movement from side to side until the set is complete.

CIRCUIT 3 (40s Each)

3a. Russian Twist

Bend your knees and place your feet on the floor to make an imaginary ‘V’ shape with your body while holding yourself up. Lean your body back at a 45% angle and hold a dumbbell on both ends.
From here, rotate your body to one side and then shift to the other by twisting your torso.
Bonus: Keep your feet of the floor as you do this to work your lower abdominal muscles even more.

3b. Side Shuffle w/ Floor Tap

Starting in squat position, shuffle to the right three times and tap the floor.
Still staying low, shuffle three times to the left and tap the floor.

*Remember, stay in a low squat position throughout the whole set!

CIRCUIT 4 (30s Each)

4a. Squat Jack

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.
From this position, jump and open your legs outwards for a bigger squat position, while staying low. Don’t stand straight up in between.
Repeat until the set is complete.

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

COOL DOWN (60s Each)

1a. Hamstring Stretch

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
From here, flex and point your toes towards the ceiling. Switch legs and repeat.

1b. Pigeon Stretch

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.
Lean forward until you feel a deep stretch in your glutes and hips.

1c. Glute Stretch

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

1d. Lat Stretch

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