Exercise with Andy: Living Room Workout 24

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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 24

This session is a little different from ones I’ve done in the past. Today, I’m going to show you what I call my “athletic warm-up.” It’s about sixteen minutes of non-stop movement and you could use it as a workout depending on your current fitness level or if you’re aiming for more of an active recovery day. It’s also a great way to prepare for a run or any other athletic event.

Download 10 Free Bodyweight Workouts

I’ll walk you through the whole warm-up in the video, but here are the movements we’ll do:

  1. Leg swings in sagittal, frontal, and transverse planes
  2. Standing thoracic spine opening and closing
  3. Crossover bend-to-reach
  4. Dynamic toe stretch
  5. Bend-squat-bend-stand
  6. Twisting squat
  7. Side-to-side lunge
  8. Side-to-side windmills
  9. Runner’s lunge complex
  10. Kneeling wrist stretches
  11. Cat-cow and transverse cow
  12. Thoracic spine rotation
  13. The Brettzel (click here for more detailed instruction)
  14. Camel bridge
  15. Lounge chair
  16. Single-leg hip rotation
  17. One-arm plank to down dog
  18. Scorpion walks
  19. Monkey square

Watch the video, and I’ll explain each movement plus how to scale them to your fitness and ability level. And, no matter what level you are right now, this workout probably sounds pretty simple, but trust me — that doesn’t mean it’s easy.

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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