Exercise with Andy: Living Room Workout 1

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  • May 19, 2017

Each week, I’ll share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your ten daily minutes of exercise.

Living Room Workout 1

Welcome to my living room! This is where I’m going to show you how you can get fit in less than fifteen minutes a day. All you need is your body, a log book, and a great attitude. I’ve got a timer set and I’ll remind you of each exercise, so just follow me.

4 rounds (30 seconds on and 30 second off):

  1. Push-ups
  2. Bicycles
  3. Squats

These exercises can be adjusted to all fitness levels and body types, and I’ll give some quick tips on how. But remember, part of what we’re learning and practicing in the Whole Life Challenge is personal responsibility. So, listen to your body and back off if you need to.

Download 10 Free Bodyweight Workouts

Looking to get a practical education on health, fitness, and exercise? The Whole Life Challenge can help you with that. Participating in the Challenge will improve your mind, your body, and your daily habits, leaving you happier, healthier, and in control of your lifestyle. If you’re ready for a change, this is your opportunity. Click below to learn more:

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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.
  • Valerie Williams

    Thanks, Andy! I’ll be following along. I’ve been off of WLC for a little while and need to get back in the practice. Appreciate all the tools and enthusiasm you bring to health and wellness, for all of us! So important. The sooner we get on track, and the longer we stay on track, the better for ourselves and those that we love. Thanks, again!

    • http://www.wholelifechallenge.com/ Andy Petranek

      Will love to hear how it goes for you Valerie!

  • Robin Lindeen-Blakeley

    Thanks Andy, kicked my butt for the WLC Day 1.

    • http://www.wholelifechallenge.com/ Andy Petranek

      Awesome, Robin!

  • Francesca Seegy

    hey, good idea to do it online with us instead of just showing the exercise! great improvement!

    • http://www.wholelifechallenge.com/ Andy Petranek

      Thanks Francesca!

  • Heather Fisher Stoll

    Andy, this is awesome! Thank you :)

    • http://www.wholelifechallenge.com/ Andy Petranek

      You’re welcome, Heather.

  • Dana

    Thanks Andy! I am new to the WLC, and I appreciate having these totally accessible workouts to utilize! I feel like I have a personal trainer in my own house! : )

    • http://www.wholelifechallenge.com/ Andy Petranek

      So glad you like it, Dana. I had fun making them!

  • Jay Jacobs

    Andy, thanks for that! I totally modified the workout because I’m meeting with a surgeon this week about the hernia I’ve been living with since the 2016 NYC Marathon… Luckily it’s not a full blown hernia so I can work out if I modify what I’m doing so… I did incline push ups against the kitchen counter and 1/2 squats, and passed on the bicycles, those would have been bad :) Round 1 : 20 push ups 24 squats Round 2 : 21 push ups 27 squats : Round 3 : 25 push ups 31 squats : Round 3 : 28 push ups 30 squats

    • http://www.wholelifechallenge.com/ Andy Petranek

      Great job, Jay! Good modification!

  • Diane V Capaldi


  • Tammy Carter

    Would you share the timer app? Thank you for the modifications as I have physical limitations,but have the spirit to do my best.

  • Ruth Crowley

    do we do these every day? every other day? thanks!

    • http://www.wholelifechallenge.com/ Andy Petranek

      Hey Ruth – you could absolutely do these every day, though it’s best to change it up a little so that you’re not doing the same thing every day of the week.

  • Krista Hanson

    I am brand new (this is Day #1 of Whole Life Challenge), and this is so, so incredibly helpful! Thank you!!!! Do videos like this exist for the stretching portion?

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