1. 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.
2. Long Jump
With feet hip-width apart, 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 inhale. Load your weight into your heels and balls of the feet. Exhale, launch yourself up and forward. Extend your arms down and back as you air. Land with knees slightly bent. Repeat.
3. Fly with Band
Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.
4. Bear Crawl
Get down on all fours, with your hips slightly up in the air. Gaze ahead and move on your hands and feet forward. Mark out where you’d like to travel to. Once you’re there, reverse your direction, moving backwards on your hands and feet. 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. 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.
7. Dead Bug
Lay on your back, arms and legs raised to the ceiling, legs bent 90 degrees at knees. Gaze up to the ceiling. Exhale as you drop back your right arm towards the top of your head, just above the ground. At the same time lower and straighten your left leg to just above the ground. Inhale as you bring your right arm and left leg back to beginning position. Repeat on the other sides.
[ tags automated workout 3/31/2021, workout schedule 3/31/2021, zapier workout 3/31/2021, automated home gym 3/31/2021, Fly with Band,One Arm Band Row,Long Jump,Dead Bug,Reverse Burpee,Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.,Bear Crawl,Tuck Jump,Resistance Band, Resistance Band, None, None, None, None, None]