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. Box Jump
Stand about a foot away from an elevated area or plyometric box. With feet hip-width apart, inhale, bend your knees as you extend your hips slightly backwards. Exhale, and launch yourself up so that you jump on top of the box before you. Hold for a moment. Jump back and land with knees bent, absorbing the impact of the ground. Be careful the whole time to stick your landings.
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. 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.
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. 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.
Begin in a pushup position, arms directly below your shoulders, and toes firmly on the ground. Your back is straight and your hips are in line with your body. Replace your arm position so that your forearms are resting against the ground, your hands flat before you, your elbows directly below your shoulders. Gaze softly at the floor before you as you control your breathing in a relaxed, measured rhythm.
[ tags automated workout 6/23/2022, workout schedule 6/23/2022, zapier workout 6/23/2022, automated home gym 6/23/2022, Push Up,One Arm Band Row,Box Jump,Plank,Reverse Plank Toe Tap,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.,Reverse Burpee,Arm Circles,None, Resistance Band, Plyometric Box, None, None, None, None]