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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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October 27, 2017

At Home Living Room Leg Workout #FreeWorkoutFriday

#FreeWorkoutFriday NO. 7

Hello leg day.  This one is a burner.  I hope you’re ready for it!

I am serious. Upon filming this, my legs were on fire and my heart rate was through the roof. Not to fear. You move at your own pace as usual.

You’ll need a chair, coffee table, or some kind of sturdy elevated surface about the height of a chair.

See your sets and reps for the exercises below!

Perform 3×15 of each exercise:

Touch & go squat jumps >> make sure so control the sit, tap with your booty and jump!

Pistol Squat >> sit soft, whole foot on the floor.

Back foot elevated split squat >> make sure the surface is padded (I used a towel). Whole front foot on the floor, sit as slow as you can. Feeling a stretch in the elevated quad is normal.

THEN…

Perform 3×10-20 of each exercise:

Single leg back elevated hip thrust >> make sure the surface is padded (I used a towel). Knee is at 90 degrees at the top, push through heel, full hip extension at the top, squeezing your glute as hard as you can.

Runner 1/4 step ups >> neutral spine, keep leg on coffee table loaded (weight stays heavy on that leg). Keep your core stable as you lift your other leg to the “runner” position. This should burn!

Toe taps >> keep the weight light as you tap your foot. Opposite arm opposite leg movement.

Alright lady. This should be a fun one + challenging. Move at your own pace and focus on what your body is doing. You’ve got this.

Love this #FreeWorkoutFriday and don’t want to miss out on other free workout tips?  Get on my mailing list!  You’ll get freebies and #FreeWorkoutFridays EVERY FRIDAY!

P.S. Let me know if you tried the workout! I would love to hear from you in the comments below!


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  1. Gwen

    October 30th, 2017 at 12:42 pm

    Hey Annie – will you please talk a bit about the form of the split squat? I am never sure what the best height is for whatever my back leg is resting on, should make back toes be pointed so that the top of my foot is resting on the surface, or is it ok to tuck my toes back to rest on them so I can find better balance….I always feel super shaky during this exercise, and I want to make sure I am using the right position. Thanks!

  2. Annie Miller

    October 30th, 2017 at 4:42 pm

    Hi Gwen! The bench or surface should be below the knee, and you are welcome to place your back foot in the pointed (top of foot on the bench) or flexed (toed turned under) position – whichever is most comfortable for your ankle. As far as balance goes, You can position yourself next to a chair, a wall or hold something like a broomstick on the ground like a cane to help you. So one hand has a support system. I hope that helps! 🙂

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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.

hey beautiful. i see you.

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