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.
2. Band Side Step
Stand with feet hip width apart. Place the resistance band under your feet and over your shoulders. Push your hips back slightly, bend your knees, and gaze forward. Step laterally with your right leg, keeping your left firmly in the ground. When your right leg sets foot back on the floor, allow your left leg to follow. Repeat a 5 or 6 times before switching directions.
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. 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.
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.
Lay on your back with legs about a foot off the ground. Interlace your fingers behind your head, engage your core, and point your elbows forward as you lift your shoulders off the floor. Move your left knee and right elbow together, then your right knee and left elbow together. Be sure to put no strain on your neck by engaging your core muscles.
[ tags automated workout 4/5/2021, workout schedule 4/5/2021, zapier workout 4/5/2021, automated home gym 4/5/2021, Low Chest Crossover with Band,One Arm Band Row,Band Side Step,Bicycles,Burpee,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.,Kettlebell Swing,Tuck Jump,Resistance Band, Resistance Band, Resistance Band, None, None, Kettlebell, None]