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.
2. Mini Loop 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. Loop resistance band around both knees. You may need to loop the band in half to shorten its length. Part your knees so that there is some tension in the band. Gaze up at the ceiling and exhale as you lift your hips as high as you can. Flex your glutes, hold for a moment, and then inhale as you let your hips back to the ground.
3. Fly with Band
Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.
4. 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.
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.
Lay on your back with legs about a foot off the ground. Interlace your fingers behind your head, engage your core, and point your elbows forward as you lift your shoulders off the floor. Move your left knee and right elbow together, then your right knee and left elbow together. Be sure to put no strain on your neck by engaging your core muscles.
[ tags automated workout 6/19/2022, workout schedule 6/19/2022, zapier workout 6/19/2022, automated home gym 6/19/2022, Fly with Band,Archer Row with Band,Mini Loop Thrust,Bicycles,Burpee,Wrap a band from one palm, behind your back, to the other palm. Stand with feet hip-width apart. Extend hands apart, forming your body into a T-shape. Breathe out as you push your arms together, only bending your arms slightly at the elbows. Pause before your hands touch. Breathe in as you bring your arms back to the T-shape.,Reverse Plank Toe Tap,Arm Circles,Resistance Band, Resistance Band, Resistance Band, None, None, None, None]