4/30/2021 HIIT Workout

Today’s Workout

1. 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.

2. Single Leg 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. Gaze up to the ceiling, straighten and point up your right leg into the air. Keep your hips evenly balanced as you exhale, and engage your left leg to push your hips off the floor. Flex your glutes, hold for a moment, and then inhale as you let your hips back to the ground. Do 8 to 12 on this side before switching legs.

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.

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. 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. Groiners

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.

7. Ab Roll Out

Kneel down on the floor with an ab roller device in both hands. Place the roller’s wheels on the floor before you. Exhale as you push the wheel forward, keeping your back straight and head in a neutral position, tightly engaging your core the whole time. When you reach the furthest you can go, inhale as you roll back to the starting position. Your back is always straight and your core is always tight. Repeat.

[ tags automated workout 4/30/2021, workout schedule 4/30/2021, zapier workout 4/30/2021, automated home gym 4/30/2021, Low Chest Crossover with Band,One Arm Band Row,Single Leg Thrust,Ab Roll Out,Kettlebell Swing,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.,Kettlebell Swing,Groiners,Resistance Band, Resistance Band, None, Ab Roller, Kettlebell, Kettlebell, None]

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