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.
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. Pike Push Up
Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.
4. 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.
5. Pull Up
Grasp pull up bar, hands shoulder-width apart, with your palms facing away from you. Breathe out as you pull yourself up, stopping as your nose reaches just above the bar. Hold in this position for a moment. Breathe out as you let your body drop back down. Engage your core throughout the exercise to prevent swinging.
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. Dead Bug
Lay on your back, arms and legs raised to the ceiling, legs bent 90 degrees at knees. Gaze up to the ceiling. Exhale as you drop back your right arm towards the top of your head, just above the ground. At the same time lower and straighten your left leg to just above the ground. Inhale as you bring your right arm and left leg back to beginning position. Repeat on the other sides.
[ tags automated workout 5/14/2022, workout schedule 5/14/2022, zapier workout 5/14/2022, automated home gym 5/14/2022, Pike Push Up,Pull Up,Wall Sit,Dead Bug,Reverse Plank Toe Tap,Place hands apart on the floor, shoulder-width or wider. Lift up your hips, and plant your feet into the ground. You will be in the shape of an upside-down V. Your arms and legs should be as straight as possible. Breathe in as you bend your elbows and bring your head down towards the floor. Pause just before reaching the floor. Breathe out as you lift yourself back up.,Bear Crawl,Arm Circles,None, Pull Up Bar, Wall, None, None, None, None]