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Exercise with Andy: Living Room Workout 22

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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 22

I have a little calf injury right now, so I don’t have the option of jumping around. Maybe you’ve had an experience like this before, too. But rather than not exercise at all, I’m just adjusting my workouts around my injury. This way I can still get the injury-healing benefits of exercise, too, like increased blood flow.

So, this week’s workout is focused on the core. We’re going to do 24 intervals of 15 seconds on and 15 seconds off. These will be broken up into sets of three. The three exercises we’ll be doing are hollow rocks, shimmies, and cockroaches (those may or may not be “official” names).

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I’ll explain these in detail, along with modifications, so just hit play and follow me!

8 rounds:

  1. 15 seconds of hollow rocks
  2. 15 seconds rest
  3. 15 seconds of shimmies
  4. 15 seconds rest
  5. 15 seconds of cockroaches
  6. 15 seconds rest

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.