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.
Begin standing tall, legs hip-width apart. Hands together, in front of your chest. Step right leg back, bend your left knee until your left thigh is parallel with the ground. Your right knee should be close to the ground, but not touching the ground. Launch yourself back up with your right leg to the starting position. Repeat with the other leg.
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. 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. 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. 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. Russian Twist
Sit on the ground, legs bent at the knees before you. Lift your feet off the ground so that only your sitting bones contact the floor. Interlock your fingers together and twist your torso to touch the ground to the right of you, twist to the left and touch the ground to the left of you. Repeat.
[ tags automated workout 7/29/2022, workout schedule 7/29/2022, zapier workout 7/29/2022, automated home gym 7/29/2022, Pike Push Up,Archer Row with Band,Lunge ,Russian Twist,Groiners,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.,Kettlebell Swing,Tuck Jump,None, Resistance Band, None, None, None, Kettlebell, None]