7/31/2022 HIIT Workout

Today’s Workout

1. 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.

2. Donkey Kick

Place your hands on the floor, shoulder width apart and perpendicular to your shoulders. With a straightened back rest your knees on the floor as well, so that you’re in a tabletop position. Gaze just before your hands. Engage your core, inhale, and lift your right leg into the air as far as you can. Do not alter your chest’s position. Hold the highest position for a moment. Exhale as you let your leg back to the first position. Now do the same with your left leg.

3. Med Ball Pushup

Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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. 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. Chin Up

Grasp pull up bar, hands shoulder-width apart, with your palms facing towards 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. 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.

7. Bicycles

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 7/31/2022, workout schedule 7/31/2022, zapier workout 7/31/2022, automated home gym 7/31/2022, Med Ball Pushup,Chin Up,Donkey Kick,Bicycles,Mountain Climber,Set a medicine ball on the floor and place your hands on top of it. 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 medicine ball, without touching the ball. 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.,Kettlebell Swing,Mountain Climber,Medicine Ball, Pull Up Bar, None, None, None, Kettlebell, None]

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