20 Minute Weekday Wall Workout

I hope everyone is having a great week. I am working my way through a super busy week to say the least. On days like today when making it to the gym seems pretty unlikely I love to take a break from work and squeeze in a no-props-needed, at-home workout. Today I gave myself 20 minutes to complete this quickie full-body bonus workout similar to my Evolution20 fitness program. Each one of the Evolution20 workouts are fun, fast and effective and this is no exception. All you need is a wall and a little bit of wiggle room and you are ready to go. Enjoy!

 

Evolution20 Bonus: WALL WORKOUT

There are a total of 5 exercises.  Perform each exercise for one minute.  Complete them in numerical order. Repeat the cycle 4 times for a 20 minute body blast!

1. Bridge Sit-Up

Lie on your back with your feet pressed against the wall, knees bent 90 degrees. Lift your hips until your body forms a straight line from shoulders to knees (as shown). Lower your hips back to the floor. Lift your head, neck and shoulders for a sit up. Lower back down. Repeat for 1 minute.

2. Dolphin Press

Stand facing the wall with your legs together. Extend your arms so that your palms rest on the wall. Engage your abs and bend your elbows to lower your torso towards wall. Then push the wall away to re-extend your arms and return to start. Repeat for 1 minute.l

3. Single Leg Lunge

Stand on your left leg with your back to a wall about 3 feet away, press the ball of your right foot into the wall and press your hands together at your chest. Bend your left knee and lower into a lunge. Switch sides and repeat the movement. Repeat for 1 minute.

4. Wall Mountain Climber

Start in a plank with your feet on wall, legs slightly higher than shoulders. Pull your right knee towards your chest (as shown), then return to start. Switch sides and repeat for 1 minute.

5. Wall Crawl

Begin upside down on your palm, abs engaged and toes against the wall. Walk your right hand and foot out. Walk your left hand and foot to meet the right. Crawl twice to the right and then crawl back to the left in the same manner. Repeat for 1 minute.

 

Thank you to Sports Authority for providing the fun and fashionable fitness apparel on behalf of Under Armour.