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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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The name's Annie.

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Fitness, Uncategorized

January 11, 2018

FREE WORKOUT FRIDAY #16: Squats + Handstands

Free Workout Friday No. 16

Today I bring you a very simple yet affective full body workout.  Enter squats and handstands.

If you cannot do a “wall walk” (walking up into a handstand on the wall) I highly encourage you to try and walk up as far as you can. You might surprise yourself, or have something exciting to work towards.  Don’t hesitate to move wall decor or furniture to make it happen…I certainly moved around our airbnb in Granada, Spain to make this workout a reality.

For the video I didn’t have a band around my legs as I videoed before actually completing the workout. In my second round, I ended up adding a mini band around my legs right above my knees for some resistance on the squats.  Feel free to do the same if you have one!

Check out the workout + sets and reps below!

Perform 5 sets of 20 squats and 1-3 wall walks.

Squats >> put a mini band right above the knees and force the knees out over your pinky toe for an extra glute pump. Otherwise make sure the whole foot is on the floor, your spine is neutral and your hip crease is getting below the top of your knee.

Wall walks >> keep the shoulders stacked over the wrists, avoid rocking through the hips, keep the ribcage pinned down and tight glutes. Taking bigger steps up the wall will be easier, small steps are more difficult.

Options for replacing wall walks:

Kick up with your back against the wall and hold a handstand for 15-30 seconds.

Can’t quite walk up the wall or kick into a handstand yet? Hold a plank for 30 seconds for now, but I urge you to try walking up the wall just a little. Consider it a friendly nudge.

There you have your quick and dirty Free Workout Friday No. 16!

Did you do it? Do you have questions?

TELL ME ABOUT IT! LEAVE A COMMENT BELOW AND LET’S CHAT!

 

IF YOU LOVED THIS FREE WORKOUT FRIDAY, MAKE SURE TO SUBSCRIBE TO MY MAILING LIST HERE!

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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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