12/6/2020 HIIT Workout

Today’s Workout

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. 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. Med Ball Pushup

Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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. 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. One Arm Band Row

Stand with feet shoulder-width apart. Place resistance band looped beneath your feet. Bend your knees and grasp the resistance band with right hand. Rest your left hand on your left knee. Keep a straight back, tight core, exhale, and with your elbow close to your body pull the band so that your elbow just passes your back. Inhale as you return to the starting position. Do a few more with your right before switching to the left hand.

6. 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.

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 12/6/2020, workout schedule 12/6/2020, zapier workout 12/6/2020, automated home gym 12/6/2020, Med Ball Pushup,One Arm Band Row,Mini Loop Thrust,Jackknife,Kettlebell Swing,Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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.,Groiners,Kettlebell Swing,Medicine Ball, Resistance Band, Resistance Band, None, Kettlebell, None, Kettlebell]

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