1. 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.
Begin standing tall, legs hip-width apart. Hands together, in front of your chest. Step right leg back, bend your left knee until your left thigh is parallel with the ground. Your right knee should be close to the ground, but not touching the ground. Launch yourself back up with your right leg to the starting position. Repeat with the other leg.
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.
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. Archer Row with Band
Stand with feet hip-width apart. Extend your right arm up and to a 45 degree with resistance band in hand. Loop the resistance band one time so that it is short. Grasp the other end of the resistance band with your left hand. Exhale as you pull the band across your face, until your left elbow is near your waist. Inhale as you slowly bring the band back to starting position. Do a few more on this side before switching to your other side.
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.
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 4/28/2021, workout schedule 4/28/2021, zapier workout 4/28/2021, automated home gym 4/28/2021, Diamond Pushup,Archer Row with Band,Lunge ,Reverse Crunch,Reverse Plank Toe Tap,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.,Burpee,Arm Circles,None, Resistance Band, None, None, None, None, None]