Day 12 : 4-3-2-1 Workout

Workout 12 from Habit Nest on Vimeo.

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. 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. Lateral Leg Raise

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.
1c. Glute Bridge w/Band Flutter

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.
  2. From here, lift your leg up while keeping your foot and toes pointed downwards.
  3. 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).
  4. Repeat the movement while making sure your foot stays pointed downwards.
1c. Lateral Leg Raise

CIRCUIT 1 (60s Each)

1a. 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.

1b. Side V-Up

  1. Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
  2. Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
  3. Complete the same movement with the left side.
1c. Boxing Jab

1c. Side V-Up

  1. Lie on your left side, legs straight out and angled 30 degrees from your hips. Keep your left arm on the floor, your right arm behind your head.
  2. Raise your legs from the floor while simultaneously bringing your torso up (primarily using the right side of your abdominal muscles) towards your legs.
  3. Complete the same movement with the left side.
1c. Boxing Jab

1d. 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

CIRCUIT 2 (50s Each)

2a. 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!
2a. 180ΒΊ Jump Turn to Floor Tap

2b. Plank Step Up

  1. Get in push-up position, but rather than have your hands on the floor, put your elbows on the floor. Keep your body straight from your head to your feet.
  2. Push of your right elbow onto your hand,
  3. Ten push of your left elbow onto your hand so now both of your hands are on the foor.
  4. Ten Drop from your right hand back onto your right elbow, and drop from your left hand to your left elbow.
  5. Repeat the movement, starting with the left hand this time, until the set is complete.

*Keep your core tight throughout the exercise (and on all plank and leg exercises)!

*If this is difficult for you, keep your knees on the floor rather than your feet throughout the exercise.

2b. Squat w/Overhead Press

2c. Woodchopper

  1. Place a dumbbell on your left shoulder, holding it with both hands.
  2. Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.
  3. As you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.
  4. As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.
*Because this exercise can sound confusing, it’s worth watching a video to make sure you understand how to complete the movement!
2c. Plie Jump Squat

CIRCUIT 3 (40s Each)

3a. 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

3b. 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.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)


4a. 180ΒΊ Turn w/ 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.
4a. Leap Forward into Squat, Burpee, Shuffle Back

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.
d. Runner’s Stretch

1b. 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.
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.
a. Hamstring Stretch

1d. Glute Stretch

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