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Exercise with Andy: Living Room Workout 20

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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 20

Today’s workout is a real core-burner that was inspired by the Cirque du Soleil. I went to a show and, afterward, I just had to research the way they train. This workout is just a part of one of their training sessions, but don’t worry there are no acrobatics involved! I will add some “fun” stuff to play with on the second round, though.

Don’t be scared off by thinking you can’t do the same workout that Cirque du Soleil athletes do, by the way. This workout is totally scalable and these exercises are appropriate for anyone looking to build their core strength, whether that’s for performance, injury prevention, or pain relief purposes.

Download 10 Free Bodyweight Workouts

We will work through the following two times:

  • 2 minutes dead bug (1 minute on each side)
  • 30-second rest
  • 2 minutes superman (hold for 15 seconds on one side, then switch; do that eight times)
  • 30-second rest
  • 20 seconds elbow plank forward reach (alternating arms)
  • 8-second walk in and walk out
  • 20 seconds knees to opposite elbow (alternating knees)
  • 8-second walk in and walk out
  • 20 seconds elbow plank forward reach (alternating arms)
  • 8-second walk in and walk out
  • 20 seconds knees to opposite elbow (alternating knees)
  • 30-second rest

I know that may look complicated, but just follow me and my timer. I promise it’s not that bad (and I only mess it up once).

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.

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