1. Bear Crawl
Get down on all fours, with your hips slightly up in the air. Gaze ahead and move on your hands and feet forward. Mark out where you’d like to travel to. Once you’re there, reverse your direction, moving backwards on your hands and feet. Repeat.
2. Mini Loop Thrust
Lay on your back with arms flat at your sides. Lift knees up so that your feet are flat on the floor. Keep your feet hip-width apart. Loop resistance band around both knees. You may need to loop the band in half to shorten its length. Part your knees so that there is some tension in the band. Gaze up at the ceiling and exhale as you lift your hips as high as you can. Flex your glutes, hold for a moment, and then inhale as you let your hips back to the ground.
3. Diamond Pushup
Place hands together on the floor, index, and thumbs touching to form a diamond shape. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.
4. Long Jump
With feet hip-width apart, bend your knees as you extend your hips backwards, as if into a sitting position. Bring your hands together in front of your chest as you inhale. Load your weight into your heels and balls of the feet. Exhale, launch yourself up and forward. Extend your arms down and back as you air. Land with knees slightly bent. Repeat.
5. Reverse Row with Band
Stand with feet shoulder-width apart. Place resistance band looped beneath your feet. Bend your knees and grasp the resistance band with both hands. Hands two fists apart. Keep a straight back, tight core, exhale, and with your elbows close to your body pull the band so that your elbows just pass your back. Your scapulas should be flexed together. Hold for a moment. Inhale as you return to the starting position.
6. Mountain Climber
Prepare your body in a pushup position. Hands on the floor directly under your shoulders and toes firmly planted into the ground. Keep your body in line with hips not drooping nor raised high. Gaze softly at the floor. Deliberately pull your right knee up towards your chest, return it where it was and then repeat the motion with your left knee. Keep your body as flat as possible by engaging your core and breathing continuously.
Begin in a pushup position, arms directly below your shoulders, and toes firmly on the ground. Your back is straight and your hips are in line with your body. Replace your arm position so that your forearms are resting against the ground, your hands flat before you, your elbows directly below your shoulders. Gaze softly at the floor before you as you control your breathing in a relaxed, measured rhythm.
[ tags automated workout 10/12/2020, workout schedule 10/12/2020, zapier workout 10/12/2020, automated home gym 10/12/2020, Diamond Pushup,Reverse Row with Band,Mini Loop Thrust,Plank,Bear Crawl,Place hands together on the floor, index, and thumbs touching to form a diamond shape. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.,Long Jump,Mountain Climber,None, Resistance Band, Resistance Band, None, None, None, None]