Exercise with Andy: Living Room Workout 7

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  • June 30, 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 7

Today’s workout is a “Tabata mash-up.” In a previous workout, we did Tabata intervals, but this time we’re going to mix a few exercises together. We’re going to do two couplets, for a total of four exercises and sixteen minutes of work.

Couplet 1 — 20 seconds work, 10 seconds rest x 8 intervals (8 minutes total)

  • Hollow rocks
  • Table-ups

Couplet 2 — 20 seconds work, 10 seconds rest x 8 intervals (8 minutes total)

  • Lunges
  • Windmill press

Don’t worry, I’ll explain it all in detail in the video, plus you’re going to do it with me, so you never have to worry about getting lost.

Download 10 Free Bodyweight Workouts

And remember, even though you’re working out with me, 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, no matter what I’m doing.

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.
  • Kerry Barton

    Love this workout Andy! I’m the coach for Reach & Achieve! Owner/trainer for my own little studio also called Reach & Achieve in Concord NH! I too have made and shared some videos with my clients. Thanks for pulling this one together! I’m always telling my gang to NEVER give up those 10 min exercise points! So easy to get in! I’m drenched after 10 min!

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

      Thanks @disqus_fHYdVAgbUy:disqus! Yeah… amazing what you can accomplish in 10 minutes!

  • Kym

    This was hard! Thanks for the encouraging words to keep going near the end – it helped!

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

      Thanks Kym. Glad you found them useful… they were useful to me as well!

  • Claudia Pinto

    Still breathing hard but made it through. Thanks!

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

      Awesome @disqus_NTsHGsQ1Gu:disqus! I was breathing hard too. Great work!

  • Barbara Black

    Excellent workout – but couldn’t have finished without you Andy (on video). Mod to 3,6,9. I always stopped at 10 sec clapper. finally on the last round got 12 squats. Good stuff especially on days between CrossFit.

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

      Awesome Barbara. I like that 10 second clapper. Thanks for posting how you’re doing – keep up the great work!

  • Irene K. Cornish

    Just did this after doing LR Workout #5. I did have to modify because my abs were tired from #5. Another great workout. Heart rate is up there. Could not do these without you edging us on all the way. These may be short workouts but they are intense.

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

      Modifying is expected – do what you can. Great work, Irene!

  • Emily Rhoades

    Phew, thought id lost my mind! I like this one. Even though it wasn’t metabolic it still got me sweating and some of my muscles were burning. Just a thought, it might be helpful for newer exercisers if you quickly mentioned which muscles we’re targeting with each move. The hollow rocks were new to me and it took me a few times to really concentrate on contracting my core to maximize the burn. Just a thought from a huge fan.. seriously loving these workouts!!

  • Jessica

    I wasn’t panting at the end but my quads are burning and I’ve got a good sweat on. For me it’s nice to have an achievable workout from time to time where I don’t feel totally depleted at the end. Nice job! Thanks!

  • Barbara Black

    This was perfect for me this week. I’m visiting Denver and the altitude and heat are keeping me from exercise. This one got me back at it! Just challenging enough for my lethargic condition. Heart pumping, sweating and muscles working. Thanks.

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