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. 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.
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.
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. Windshield Wiper
Lay on your back with legs straight and at least a foot off the ground. Keep your core tight, gaze up to the ceiling and breathe easily. Inhale, point your toes toes and rotate your hips to the right, keeping your legs as straight as possible. Just before your feet touch the floor, hold for a moment, exhale as you bring your legs back up to center. Repeat on the left side.
[ tags automated workout 4/29/2021, workout schedule 4/29/2021, zapier workout 4/29/2021, automated home gym 4/29/2021, Low Chest Crossover with Band,Archer Row with Band,Band Side Step,Windshield Wiper,Bear Crawl,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.,Groiners,Arm Circles,Resistance Band, Resistance Band, Resistance Band, None, None, None, None]