12/11/2020 HIIT Workout

Today’s Workout

1. Burpee

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.

2. Single Leg 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. Gaze up to the ceiling, straighten and point up your right leg into the air. Keep your hips evenly balanced as you exhale, and engage your left leg to push your hips off the floor. Flex your glutes, hold for a moment, and then inhale as you let your hips back to the ground. Do 8 to 12 on this side before switching legs.

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. Burpee

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.

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. Inch Worm

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. Step your feet up towards your hands until they’re a few inches apart. Walk out your hands until you’re in a flat pushup position again. Repeat.

7. Bird Dog

Kneel on the floor, and fold forward so that your hands are on the ground directly below your shoulders. Gaze softly down. Exhale as you extend your right leg and left arm off the floor. Once your arm and leg are in line with your back, hold for a moment before returning them to beginning position. Repeat with your left leg and right arm.

[ tags automated workout 12/11/2020, workout schedule 12/11/2020, zapier workout 12/11/2020, automated home gym 12/11/2020, Push Up,One Arm Band Row,Single Leg Thrust,Bird Dog,Burpee,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.,Burpee,Inch Worm,None, Resistance Band, None, None, None, None, None]

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