1. Kettlebell Swing
Stand tall, feet hip-width apart, and grasp your kettlebell with both hands. Keep arms long and relaxed. Gaze forward. Shift your bodyweight into your heels, push your hips back, and bend your knees as you let the ‘bell swing between your legs. Keep your back straight with a tight core. Continue to gaze forward as you exhale, drive from your hips, core, and legs to swing the kettlebell up to shoulder level. You will now be in a standing position again. Inhale and allow the kettlebell to fall between your legs again, with your hips back, knees bent and core remaining tight. Repeat.
2. Jump Squat
With feet hip-width apart, inhale, 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 do so. Load your weight into your heels and balls of the feet. Exhale, launch yourself straight up, and extend your arms down and out as you air. Land with knees slightly bent. Repeat.
3. Push Up
Place hands apart on the floor, shoulder-width or wider. 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. Arm Circles
Stand straight with feet hip-width apart, gazing forward comfortably. Raise your arms to form your body into a T-shape; arms and hands in line with your shoulders. Make small circles with your hands, pivoting on your shoulders. Slowly increase the size of the circles to allow more movement in your shoulders. After some time, reverse the direction of the circles. Again, starting small and then bigger.
5. Archer Row with Band
Stand with feet hip-width apart. Extend your right arm up and to a 45 degree with resistance band in hand. Loop the resistance band one time so that it is short. Grasp the other end of the resistance band with your left hand. Exhale as you pull the band across your face, until your left elbow is near your waist. Inhale as you slowly bring the band back to starting position. Do a few more on this side before switching to your other side.
Stand tall. Inhale and drop to the floor in pushup position, gazing at the floor before you. Complete a pushup, exhaling as you push off the floor. Immediately bring your knees in towards your chest and plant your feet into the floor. Explode up with a jump straight in the air. Once you land, repeat the sequence.
7. Reverse Crunch
Lay on your back, clasp hands behind your head. Raise your legs up off the floor and bend 90 degrees at the knee. Engage your core and inhale as you lift your hips off the floor and move your knees towards your chest. Exhale as you move your legs back to starting position. Repeat.
[ tags automated workout 10/14/2020, workout schedule 10/14/2020, zapier workout 10/14/2020, automated home gym 10/14/2020, Push Up,Archer Row with Band,Jump Squat,Reverse Crunch,Kettlebell Swing,Place hands apart on the floor, shoulder-width or wider. 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.,Arm Circles,Burpee,None, Resistance Band, None, None, Kettlebell, None, None]