1. 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.
2. Mini Loop Thrust
Lay on your back with arms flat at your sides. Lift knees up so that your feet are flat on the floor. Keep your feet hip-width apart. Loop resistance band around both knees. You may need to loop the band in half to shorten its length. Part your knees so that there is some tension in the band. Gaze up at the ceiling and exhale as you lift your hips as high as you can. Flex your glutes, hold for a moment, and then inhale as you let your hips back to the ground.
3. Diamond Pushup
Place hands together on the floor, index, and thumbs touching to form a diamond shape. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.
4. 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.
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. Reverse Plank Toe Tap
Sit on the floor with legs straight. Place your hands on the round and lift yourself up so that your hands are directly under your shoulders and you’re gazing at the ceiling. Quickly step your right foot in towards your hips. Extend back to normal and repeat with your left foot. Repeat vigorously.
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 4/27/2021, workout schedule 4/27/2021, zapier workout 4/27/2021, automated home gym 4/27/2021, Diamond Pushup,One Arm Band Row,Mini Loop Thrust,Bicycles,Bear Crawl,Place hands together on the floor, index, and thumbs touching to form a diamond shape. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the floor, without touching the floor. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.,Mountain Climber,Reverse Plank Toe Tap,None, Resistance Band, Resistance Band, None, None, None, None]