#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!

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