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Exercise with Andy: Living Room Workout 9

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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 9

If you’re looking for a bodyweight workout that requires no equipment and can be done anywhere your living room, your bedroom, or even a hotel room then you’re in the right spot.

Today, we’re focusing on two movements: the extended plank hold (in which you don’t actually move much at all) and the standing thoracic extension. I’ll explain what both of these things are, how to do them safely, and how to modify each to your fitness level in the video.

The workout itself looks like this:

8 rounds:

  1. 20 seconds extended plank hold
  2. 20 seconds rest
  3. 20 seconds standing thoracic extension
  4. 20 seconds rest

Download 10 Free Bodyweight Workouts

When doing this workout, you should prioritize form and quality. You’re going to be surprised how so little “movement” really gets your body going and how hard it becomes over the course of the eight rounds. This one is subtle, but powerful.

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.