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.
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. 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.
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. 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. 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 2/22/2021, workout schedule 2/22/2021, zapier workout 2/22/2021, automated home gym 2/22/2021, Low Chest Crossover with Band,Kettlebell Row,Donkey Kick,Bird Dog,Groiners,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.,Reverse Plank Toe Tap,Reverse Burpee,Resistance Band, Kettlebell, None, None, None, None, None]