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Exercise with Andy: Living Room Workout 19

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Welcome to my living room workout series! Each week, I 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 daily exercise.

Living Room Workout 19

Today’s workout is based on a plan from the Royal Canadian Air Force called the 5BX Plan. The 5BX Plan was invented so the Canadian pilots who couldn’t go outside to exercise during the wintertime could still maintain the fitness they needed. I know many of you are stuck inside right now, too, so I picked this workout with that in mind.

The 5BX Plan has multiple levels to address beginner, intermediate, and advanced trainees. Today’s workout belongs in the intermediate level of the program. But as with all my Living Room Workouts, you can scale this to your fitness and ability level — and there’s nothing “wrong” with that at all. Just stay busy, work hard, and keep a good attitude for the eleven minutes we’ll be working together.

Download 10 Free Bodyweight Workouts

As you go through this workout, keep a notebook or workout journal handy so you can jot down your reps for each exercise. That way, when you do this workout again, you can track your improvement.

Here is the workout:

  1. Bend and reach, 2 minutes
  2. Hollow rocks, 1 minute
  3. Arch-ups, 1 minute
  4. Push-ups, 1 minute
  5. Running in place, 6 minutes (every 75 reps do 10 squat jumps)

You can find the rest of my Living Room Workouts by clicking here. I recommend bookmarking that link so any time you find yourself in need of an exercise idea, you’ll have my whole library of follow-along videos on hand.

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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.