💧 4-3-2 DROP SET - 20 DAY // Follow Along Program
20 Episodes
This program is built around a simple countdown format. You’ll complete 4 exercises, and each one follows the same timing: 40 seconds, then 30 seconds, then 20 seconds. The first round gives you time to explore the movement and get oriented, the second helps you settle into a steady rhythm, and the final round is a chance to finish feeling strong. With fewer exercises and repeated rounds, you can focus on how the movement feels in your body and adjust as needed. Move in a way that works for you, this is about building momentum over time.
Each workout follows a format, strength one day, cardio the next, Stretch and then agility!
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4-3-2 (15 Minute Upper Body Strength) #1
Episode 1
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) ALT PRESSES
2.) ALT CURLS
3.) ROWS
4.) TRICEP EXTENSION
COOL DOWN: -
14:16Episode 24-3-2 (15 Minute Cardio) #2
Episode 2
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) JACKS
2.) STS SHOTS
3.) UP DOWNS
4.) SPRINTERS
COOL DOWN: -
4-3-2 (15 Minute Lower Body Strength) #3
Episode 3
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED SQUATS
2.) SUMO DEADLIFTS
3.) WEIGHTED REVERSE LUNGES
4.) GLUTE BRIDGES
COOL DOWN: -
14:10Episode 44-3-2 (15 Minute Stretch) #4
Episode 4
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN: -
4-3-2 (15 Minute Total Body Strength) #5
Episode 5
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) GOBLET SQUAT
2.) ALT FRONT RAISE CROSSERS
3.) CHEST FLYS
4.) BACK FLIES
COOL DOWN -
14:12Episode 64-3-2 (15 Minute Cardio) #6
Episode 6
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO KNEE LIFT
2.) 2-4 PUSHUPS TO CHILDS' POSE
3.) DBL PULSE HOP TO SQUAT
4.) x4 JACKS + x2 KNEE LIFTS
COOL DOWN: -
4-3-2 (15 Minute Total Body Strength) #7
Episode 7
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DEADLIFTS
2.) HIP BAND WALKERS
3.) THRUSTERS
4.) SUPINE TRICEP EXT
COOL DOWN -
14:13Episode 84-3-2 (15 Minute Stretch) #8
Episode 8
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R FIGURE 4
2.) L FIGURE 4
3.) FROGGERS
4.) SUPINE ROTATIONS
COOL DOWN: -
14:12Episode 94-3-2 (15 Minute Core) #9
Episode 9
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED AB SLAMS
2.) BICYCLES (FAST TO SLOW)
3.) WALK OUT TO x4 SHOULDER TAPS
4.) PLANK DOWN & UPS
COOL DOWN: -
14:11Episode 104-3-2 (15 Minute Agility) #10
Episode 10
WARM UP
CIRCUIT 1: (3 ROUNDS)
(1.) HOP OVERS
(2.) SCISSORS
(3.) IN & OUTS
(4.) FORWARD & BACK
COOL DOWN -
14:12Episode 114-3-2 (15 Minute Upper Body Strength) #11
Episode 11
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CURL TO ARNOLD PRESS
2.) 1/2 R/L ROW
3.) JACK PRESS
4.) UPRIGHT ROW
COOL DOWN: -
14:18Episode 124-3-2 (15 Minute Cardio) #12
Episode 12
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) REVERSE LUNGE KICK
2.) CLAP UNDER KNEE LIFT
3.) SQUAT TO R/L TURN
4.) MOUNTAIN CLIMBERS
COOL DOWN: -
14:17Episode 134-3-2 (15 Minute Lower Body Strength) #13
Episode 13
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SUITCASE SQUAT
2.) SPLIT LEGGED LUNGE/LEG LIFT (R)
3.) SPLIT LEGGED LUNGE/LEG LIFT (L)
4.) STIFF LEGGED DEADLIFT
COOL DOWN: -
14:09Episode 144-3-2 (15 Minute Stretch) #14
Episode 14
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SEATED TWISTS
2.) V SIT WIDE LEG (R/L)
3.) CAT COW
4.) HAMSTRING WALKOUTS
COOL DOWN: -
14:17Episode 154-3-2 (15 Minute Total Body Strength) #15
Episode 15
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DB BACK SQUAT
2.) ALT CURTSY LUNGE
3.) ALT SNATCHES
4.) BRIDGE TO CHEST PRESS
COOL DOWN -
14:08Episode 164-3-2 (15 Minute Cardio) #16
Episode 16
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) SQUAT HOPS
3.) UP/DOWNS
4.) JACKS- SPRINTS
COOL DOWN: -
14:16Episode 174-3-2 (15 Minute Total Body Strength) #17
Episode 17
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO LUNGES
2.) L's
3.) LATERAL LUNGES
4.) BICEP CURL TO ROWS
COOL DOWN -
14:14Episode 184-3-2 (15 Minute Stretch) #18
Episode 18
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) R/L SIDE STRETCH
2.) R/L NECK
3.) WALK THE DOGS
4.) CAT // COWS
COOL DOWN: -
14:11Episode 194-3-2 (15 Minute Core) #19
Episode 19
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) DB WOOD CHOP
2.) DB FLUTTER KICKS
3.) WEIGHTED KNEE TO ELBOW
4.) PLANK + HIP TAPS
COOL DOWN: -
14:15Episode 204-3-2 (15 Minute Agility) #20
Episode 20
WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS
2.) 1 HOP R
3.) 1 HOP L
4.) 2 FOOT- UP & BACK
COOL DOWN
