the blog

welcome to 

Uncategorized

October 20, 2017

At Home Full Body Coffee Table Workout #FreeWorkoutFriday

 

#FreeWorkoutFriday NO. 6

Today you will need a coffee table or sturdy bench and some serious ambition to work your core and glutes.

You’ve got your hands full with seven different exercises…and 28 minutes of exercise.

How is that so? 

TABATAS!!!

You will perform 4 minutes of each of the exercises below:

For exercises that work one side at a time, alternate sides every 20 second period (you will do 4, 20 second bouts on each side).

L-sit, bent to straight leg >> shoulder stacked over wrists, tight core, booty elevated. Bend knees to 90 and back out as straight as you can.

Glute circles >> stand on elevated surface, bend one knee, neutral spine, whole foot planted, bring opposing leg behind you, out and around, and tap in front of you. Stabilize on the planted foot.

Box jump, step downs >> you can use a lower surface or do alternating step ups if you cannot jump.

Step up + back lunge >> step up with one leg, driving the other leg up to 90, step down with that leg, continue stepping back into a lunge with the leg that was just planted on the table.

Front plank step ups >> shoulders over wrists, neutral spine, tight core, tight glutes, step one foot at a time up onto the table and back down.

Side plank toe taps >> one foot under the table other foot taps up and down slightly on the top of the table.

Hand supported pike to straddle >> hands behind you, fingertips facing you, adjust distance from the table. Bring straight legs together above the table and out around the corners to the ground on the sides of the table.

 

This one is a spicy one, but it’s only 28 minutes. You can do that! rest as needed and just be active today! Get a little better than you were yesterday my friend.

 

Love this #FreeWorkoutFriday and don’t want to miss out on the next one?  Click below to sign up for my mailing list. You’ll get blog updates, promo codes, freebies and a #FreeWorkoutFriday EVERY FRIDAY.

 

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >

fitness

travel

PERSONAL

fitPrENeuR

podcast

mindset

creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

THE LINKS BELOW ARE AFFILIATE LINKS

SKIN CARE

Nutrtition

brands I love

working against gravity

Fre skin care

favorites

blue light blockers

klassy network

code: fdba saves you 15% off

online TRAINERS

save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and ya girl gets a little kick-back.

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

def want that

annie's weekly wrap

Allow me to make your life easier? Get my weekly updates on travel blogs, podcasts on fitness, biz & mindset, and fav brands/products.

get the weekly wrap

sign me up

You will hear from us shortly :)

thanks!