1. Mountain Climber
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. Deliberately pull your right knee up towards your chest, return it where it was and then repeat the motion with your left knee. Keep your body as flat as possible by engaging your core and breathing continuously.
2. Kickback with Band
Stand straight with legs hip-width apart. Wrap resistance band around your ankles. Bend your knees slightly to anchor into the ground. Kick your left leg back, engaging your glutes and other leg muscles. Repeat 8 to 12 times before switching legs.
3. Chest Press with Band and Bar
Place resistance band on the floor. Lay on the floor so that your upper back is on top of the band. With a sturdy pole or bar, place one loop of the resistance band around an end of the bar and then place the other end of the loop around the other end of the bar. In a controlled manner, breathe out as you press the bar up. Breathe in as you slowly let the bar down again.
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. Archer Row with Band
Stand with feet hip-width apart. Extend your right arm up and to a 45 degree with resistance band in hand. Loop the resistance band one time so that it is short. Grasp the other end of the resistance band with your left hand. Exhale as you pull the band across your face, until your left elbow is near your waist. Inhale as you slowly bring the band back to starting position. Do a few more on this side before switching to your other side.
6. Kettlebell Swing
Stand tall, feet hip-width apart, and grasp your kettlebell with both hands. Keep arms long and relaxed. Gaze forward. Shift your bodyweight into your heels, push your hips back, and bend your knees as you let the ‘bell swing between your legs. Keep your back straight with a tight core. Continue to gaze forward as you exhale, drive from your hips, core, and legs to swing the kettlebell up to shoulder level. You will now be in a standing position again. Inhale and allow the kettlebell to fall between your legs again, with your hips back, knees bent and core remaining tight. 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 4/1/2021, workout schedule 4/1/2021, zapier workout 4/1/2021, automated home gym 4/1/2021, Chest Press with Band and Bar,Archer Row with Band,Kickback with Band,Russian Twist,Mountain Climber,Place resistance band on the floor. Lay on the floor so that your upper back is on top of the band. With a sturdy pole or bar, place one loop of the resistance band around an end of the bar and then place the other end of the loop around the other end of the bar. In a controlled manner, breathe out as you press the bar up. Breathe in as you slowly let the bar down again.,Bear Crawl,Kettlebell Swing,Resistance Band and Bar, Resistance Band, Resistance Band, None, None, None, Kettlebell]