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. Exhale as you jump your feet up towards your hands, to a crouching position, still on all fours. Inhale and jump your feet back to pushup-position. Repeat.
2. Donkey Kick
Place your hands on the floor, shoulder width apart and perpendicular to your shoulders. With a straightened back rest your knees on the floor as well, so that you’re in a tabletop position. Gaze just before your hands. Engage your core, inhale, and lift your right leg into the air as far as you can. Do not alter your chest’s position. Hold the highest position for a moment. Exhale as you let your leg back to the first position. Now do the same with your left leg.
3. Pike Push Up
Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.
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. Kettlebell Row
Stand with feet shoulder-width apart. Place the kettlebell between your feet. Bend your knees and grasp the kettlebell with your 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 kettlebell 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. Reverse Crunch
Lay on your back, clasp hands behind your head. Raise your legs up off the floor and bend 90 degrees at the knee. Engage your core and inhale as you lift your hips off the floor and move your knees towards your chest. Exhale as you move your legs back to starting position. Repeat.
[ tags automated workout 4/26/2021, workout schedule 4/26/2021, zapier workout 4/26/2021, automated home gym 4/26/2021, Pike Push Up,Kettlebell Row,Donkey Kick,Reverse Crunch,Groiners,Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.,Kettlebell Swing,Tuck Jump,None, Kettlebell, None, None, None, Kettlebell, None]