1. Tuck Jump
Stand with feet hip-width apart. Gaze forward and tighten your core. Slightly bend your knees, exhale, and spring up so that your knees come up towards your chest. Land with knees slightly bent, inhale and repeat.
2. Box Jump
Stand about a foot away from an elevated area or plyometric box. With feet hip-width apart, inhale, bend your knees as you extend your hips slightly backwards. Exhale, and launch yourself up so that you jump on top of the box before you. Hold for a moment. Jump back and land with knees bent, absorbing the impact of the ground. Be careful the whole time to stick your landings.
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. 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.
5. Kettlebell Row
Stand with feet shoulder-width apart. Place the kettlebell between your feet. Bend your knees and grasp the kettlebell with your 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 kettlebell 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. Russian Twist
Sit on the ground, legs bent at the knees before you. Lift your feet off the ground so that only your sitting bones contact the floor. Interlock your fingers together and twist your torso to touch the ground to the right of you, twist to the left and touch the ground to the left of you. Repeat.
[ tags automated workout 2/21/2021, workout schedule 2/21/2021, zapier workout 2/21/2021, automated home gym 2/21/2021, Med Ball Pushup,Kettlebell Row,Box Jump,Russian Twist,Tuck Jump,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.,Reverse Burpee,Inch Worm,Medicine Ball, Kettlebell, Plyometric Box, None, None, None, None]