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10-Minute Bodyweight Workout You Can Do Anywhere

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Hey Gang –

Coach Andy here.

Recently I created a 6-week workout plan to help you get a workout in every day, in the Challenge or out.

To give you a taste of how flexible the program is, I put together this little workout from the movement library included with the plan, both as an example of one that you might get as part of my 6-week exercise program and to help show how you can use the program to start to write your own daily workouts.

And while this one is short, fun… and challenging, it doesn’t give you the sort of long-term coaching and directionality that the 6-week program does.

My 6-week program is the opposite… it takes you through 6-weeks… progressing you every step of the way, from Workout 1, right through to Workout 42. It covers all aspects of your strength and conditioning, has tons of variety, is scalable for any fitness level, and will leave you stronger, faster, fitter, and more confident in your body than you’ve been in years. Check it out.

Now, for the workout…

You’ll want a stopwatch or timer to keep you on track for this one. I recommend an app called “Seconds Pro Interval Timer”, but really anything like it should work.

Remember to warm up before you start with some jumping jacks, running in place, and reps of each movement to get yourself primed and ready to go. And once you’ve started the workout, remember it’s short… so go hard. You’re completely done with your exercise requirement for the day after 10 minutes… so give it your all!

“Five by Thirty’s”
5 rounds (complete cycles through) of:

  • 30 seconds air squats
  • 30 seconds bicycles
  • 30 seconds burpees
  • 30 seconds rest

It’s important to make sure you have proper form when you do each of these movements. In the videos below (which come from the Movement Library), I’ll demonstrate the correct form for air squats, bicycles and burpees:

Let me know how you liked it. Take a pick, post on instagram, and tag me (@andypetranek) so I can cheer you on!

Happy training!

Coach Andy

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Andy Petranek
Andy is what you’d call a modern day Renaissance Man: a former professional trumpeter who attended the Eastman School of Music; a snowboarder, mountain biker, surfer, kayaker, outrigger paddler, mountaineer, and former Marine (Gulf War veteran); a professionally sponsored adventure racer; and the oldest participant to qualify for and participate in the CrossFit Games at the age of 43.

Andy is a certified CHEK Practitioner and holistic lifestyle coach. He holds a spectrum of certifications from CrossFit and is also a Vivobarefoot certified running coach. He has trained as a Zen buddhist and graduated with a Master’s degree in spiritual psychology from the University of Santa Monica.

Andy founded CrossFit LA one of the first and most successful CrossFit training centers in the world and the first to be featured in national media. He is the co-founder of the Whole Life Challenge, Inc, currently its president, and is also a consultant and life/business coach. Andy lives in Los Angeles with his wife, Julia, and son, Dashel.