10/17/2020 HIIT Workout

Today’s Workout

1. 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.

2. Donkey Kick

Place your hands on the floor, shoulder width apart and perpendicular to your shoulders. With a straightened back rest your knees on the floor as well, so that you’re in a tabletop position. Gaze just before your hands. Engage your core, inhale, and lift your right leg into the air as far as you can. Do not alter your chest’s position. Hold the highest position for a moment. Exhale as you let your leg back to the first position. Now do the same with your left leg.

3. Low Chest Crossover with Band

Place resistance band on the floor. Stand on the band, with feet hip-width apart. Take up the ends of the band with your hands. Breathe out as you bring your hands up and together to the center of your chest. Just before your hands touch, pause, and hold the position. Breathe in as you slowly lower your hands back to your waist.

4. Groiners

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. Exhale as you jump your feet up towards your hands, to a crouching position, still on all fours. Inhale and jump your feet back to pushup-position. Repeat.

5. Kettlebell Dead Lift

Stand with your feet hip-width apart and the kettlebell directly between your feet. Inhale and engage your core. Push your hips back, bending at the waist. Keep your back straight and chin tucked in. Grasp kettlebell. Activate your glutes by imagining splitting the floor with your feet. Drive hips forward to full extension, tensing your core, and keeping a straight back.

6. Reverse Burpee

Stand up straight with a mat or comfy grass behind you. Inhale as you bend your knees to a crouching position and roll back onto your back. Roll until your upper back and shoulders are all that’s contacting the ground. Exhale as you transfer the weight from your upper back to your hips and then onto your feet. Stand up from this position and jump into the air. Repeat.

7. Jackknife

Lay on your back, legs extended back and arms extended beyond your head. Inhale as you engage your core and relax your neck muscles. Exhale and lift your legs and arms into the air, bending at the hips. Keep your core engaged and legs and arms as straight as possible. Once your arms and legs are as high as you can go, hold for a moment before inhaling as you slowly let yourself back to flat on the ground. Repeat.

[ tags automated workout 10/17/2020, workout schedule 10/17/2020, zapier workout 10/17/2020, automated home gym 10/17/2020, Low Chest Crossover with Band,Kettlebell Dead Lift,Donkey Kick,Jackknife,Arm Circles,Place resistance band on the floor. Stand on the band, with feet hip-width apart. Take up the ends of the band with your hands. Breathe out as you bring your hands up and together to the center of your chest. Just before your hands touch, pause, and hold the position. Breathe in as you slowly lower your hands back to your waist.,Groiners,Reverse Burpee,Resistance Band, Kettlebell, None, None, None, None, None]

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