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. 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. 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.
Stand tall. Inhale and drop to the floor in pushup position, gazing at the floor before you. Complete a pushup, exhaling as you push off the floor. Immediately bring your knees in towards your chest and plant your feet into the floor. Explode up with a jump straight in the air. Once you land, repeat the sequence.
5. Kettlebell Dead Lift
Stand with your feet hip-width apart and the kettlebell directly between your feet. Inhale and engage your core. Push your hips back, bending at the waist. Keep your back straight and chin tucked in. Grasp kettlebell. Activate your glutes by imagining splitting the floor with your feet. Drive hips forward to full extension, tensing your core, and keeping a straight back.
6. 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.
Lay on your back, legs extended back and arms extended beyond your head. Inhale as you engage your core and relax your neck muscles. Exhale and lift your legs and arms into the air, bending at the hips. Keep your core engaged and legs and arms as straight as possible. Once your arms and legs are as high as you can go, hold for a moment before inhaling as you slowly let yourself back to flat on the ground. Repeat.
[ tags automated workout 4/4/2021, workout schedule 4/4/2021, zapier workout 4/4/2021, automated home gym 4/4/2021, Fly with Band,Kettlebell Dead Lift,Kickback with Band,Jackknife,Tuck Jump,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.,Burpee,Arm Circles,Resistance Band, Kettlebell, Resistance Band, None, None, None, None]