1. Reverse Burpee
Stand up straight with a mat or comfy grass behind you. Inhale as you bend your knees to a crouching position and roll back onto your back. Roll until your upper back and shoulders are all that’s contacting the ground. Exhale as you transfer the weight from your upper back to your hips and then onto your feet. Stand up from this position and jump into the air. Repeat.
2. Wall Sit
Stand with your back to a sturdy wall. Rest your back onto the wall and inch yourself down until you are in a sitting position. Your knees should be in a 90 degree angle and your thighs parallel to the ground. Rest your hands on top of your head, keep your back straight, and engage your core muscles.
3. Push Up
Place hands apart on the floor, shoulder-width or wider. 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. Kettlebell Dead Lift
Stand with your feet hip-width apart and the kettlebell directly between your feet. Inhale and engage your core. Push your hips back, bending at the waist. Keep your back straight and chin tucked in. Grasp kettlebell. Activate your glutes by imagining splitting the floor with your feet. Drive hips forward to full extension, tensing your core, and keeping a straight back.
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 5/4/2021, workout schedule 5/4/2021, zapier workout 5/4/2021, automated home gym 5/4/2021, Push Up,Kettlebell Dead Lift,Wall Sit,Reverse Crunch,Reverse Burpee,Place hands apart on the floor, shoulder-width or wider. 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,Tuck Jump,None, Kettlebell, Wall, None, None, None, None]