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September 29, 2017

At Home Frisbee Workout #FreeWorkoutFriday


#FreeWorkoutFriday NO. 3

You will need a frisbee, furniture slider for carpet, or a towel for hardwood and tile floors today! 

Today we are focusing on the core, glutes and hamstrings, although you may feel the core exercises in your arms well. #fullbodywin

Perform a 15 minute AMRAP (as many rounds as possible) of the following:


15 Ab Knee Tucks OR Pike Ups (advanced) >> keep shoulders over wrists, feet in disk, pull feet towards hands, keeping hips high.

15 each side Disk Reverse Lunge >> keep front shin vertical, slide back foot straight behind you as low as you can. Use the planted leg to pull back to a standing position. Avoid leaning forward to do so.

20 Bilateral Hamstring Curl >> keep hips extended (don’t break at the waist), heels in the disk – slide out and pull disk to your butt keeping hips extended.

15 each side Disk Lateral Lunge >> sit hips back and down as the foot in the disk slides out and to the side of your body. Use the planted leg to pull back to a standing position.

10 each side (20 total) Plank Pull Throughs >> keep shoulders over wrists, feet shoulder width, tight glutes, tight core, neutral spine. Pull the frisbee from one side to the other, avoiding tipping hips side to side.

End with an impromptu frisbee dance {enter: any Beyonce song you please}.


Comment below and let me know if you try it!  What was your favorite exercise?!


P.S. Love this #FreeWorkoutFriday and don’t want to miss any more? Sign up below to get updates + a blurb EVERY FRIDAY sent to your mailbox!


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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.

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