the blog

welcome to 

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.

The name's Annie.

fitness

travel

fitPrENeuR

PERSONAL

mindset

podcast

sign me up!

quick question

Want free KNOWLEDGE BOMBS + blog updates & first dibs on promos?

join the fam

fam

creep the categories

programs

join BUILT BY ANNIE

join us

most popular

nutrition

other

Fitness, Uncategorized

November 9, 2017

At Home Full Body Pillow Workout #FreeWorkoutFriday

#FreeWorkoutFriday NO. 9

This workout is going to make you change the way you look at throw pillows for the rest of your days.

Today I bring you a mix of cardio, core, arms and legs. A true full body workout.

Check out the video below and see sets and reps under the video!

Enjoy your workout!

Perform an 8 minute Tabata of the following:

Tabata: 20 seconds of work, 10 seconds of rest, 8 rounds.

Alternate exercises every 20 seconds of work

Burpee to Overhead Squat >> do not jump up in the burpee, simply pop from the hand plank position to the overhead squat position and back down! Neutral spine the entire time.

Power Crunch Pass Unders >> pillow passes from straight arms by your ears in a hollow position to passing the pillow under your legs with a neutral spine, knees to chest, and shins parallel to the floor.

Perform 3 sets of 15-20 of each exercise below:

Superman Pillow Raise >> keep arms by your ears, pinch shoulder blades together, squeeze glutes, and raise chest off the floor.

V-Up Pass Throughs >> pillow passes from overhead to between the feet. Body should stay hollow, feet never touching the floor. These are advanced you can always bend the knees to make it easier or keep your knees up and bent the entire time, just grabbing the pillow from between your knees and back to the floor.

Plank Pull Throughs >> simply start in a hand plank, pull the pillow from the outside of one hand to the other. Don’t allow hips to move from side to side and keep shoulders over your wrists.

Have at it!

If you loved this #FreeWorkoutFriday and don’t want to miss anymore, click the button below to sign up for my mailing list!

 

Leave a Reply

Your email address will not be published.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

sign me up!

quick question

Want free KNOWLEDGE BOMBS + blog updates & first dibs on promos?

join the fam

fam

You will hear from us shortly :)

thanks!

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.

explore

The name's Annie.

fitness

nutrition

mindset

PERSONAL

ENTREPrENeuR

travel

podcast

**THE LINKS BELOW MAY BE AFFILIATE LINKS

SKIN CARE

PROTEIN

pre workout

brands I love

vital proteins

SILVER FERN

Fre skin care

favorites

mobility

mobility method

women's health

body awareness project

code: fdba 15% off

online TRAINERS

use True coach

learn as you train without having to figure it out for yourself.

fitness

join BUILT BY ANNIE

Most Popular

basic. plus. premium

view programs

not sure? find your fit below