1. Reverse Plank Toe Tap
Sit on the floor with legs straight. Place your hands on the round and lift yourself up so that your hands are directly under your shoulders and you’re gazing at the ceiling. Quickly step your right foot in towards your hips. Extend back to normal and repeat with your left foot. Repeat vigorously.
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. 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. 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. Reverse Fly
Lay resistance band on the floor. Stand on top of the band, with your feet together and directly in the center of the band. Bend knees slightly as if you’re sitting in a chair, your hips back. Grasp either end of the band with your hands. Gaze just before your feet. Keep a straight back, tight core, exhale, and pull the bands back behind your back. Once you cannot pull any further, hold that position for a moment before your inhale and return to the starting position.
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. Ab Roll Out
Kneel down on the floor with an ab roller device in both hands. Place the roller’s wheels on the floor before you. Exhale as you push the wheel forward, keeping your back straight and head in a neutral position, tightly engaging your core the whole time. When you reach the furthest you can go, inhale as you roll back to the starting position. Your back is always straight and your core is always tight. Repeat.
[ tags automated workout 12/12/2020, workout schedule 12/12/2020, zapier workout 12/12/2020, automated home gym 12/12/2020, Diamond Pushup,Reverse Fly,Jump Squat,Ab Roll Out,Reverse Plank Toe Tap,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.,Arm Circles,Inch Worm,None, Resistance Band, None, Ab Roller, None, None, None]