1. 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.
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.
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. Pull Up
Grasp pull up bar, hands shoulder-width apart, with your palms facing away from you. Breathe out as you pull yourself up, stopping as your nose reaches just above the bar. Hold in this position for a moment. Breathe out as you let your body drop back down. Engage your core throughout the exercise to prevent swinging.
6. 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.
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 4/7/2021, workout schedule 4/7/2021, zapier workout 4/7/2021, automated home gym 4/7/2021, Low Chest Crossover with Band,Pull Up,Band Side Step,Russian Twist,Arm Circles,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.,Burpee,Long Jump,Resistance Band, Pull Up Bar, Resistance Band, None, None, None, None]