Move it Monday #7 {Wall Workout}

Welcome back to MOVE IT MONDAY. It has been so nice here in Utah I just had to get in a good little workout in outside. I am not mad at you mother nature. This weather is so fantastic. This is also one you can do inside if the weather does not permit, all you need is a PVC pipe or broom stick, a wall, an elevated surface such as a step or bench, and yourself. This is the perfect workout to start out your week right. This is a full body workout that is sure to get you energized for the rest of the day, and should only take you 30 minutes to complete from start to finish including the warm up, tabata and the AMRAP. So lets do it together and let me know how it goes. 

Shirt: Lulu Lemon  ||  Shorts: Nike  ||  Shoes: Reebok Nano 4  || Sports Bra: Nike ||  ||  Facility: My home  ||  Photo Credit: Tyler Ulrich

To find some of my previous at home/out side work outs you can find them HERE HERE, HERE ,  HERE, HERE, HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. I cannot wait to share with you all of my workouts and recipes to help you to be a better you. This year is going to be a great one. Lets get healthy and crush some goals together. Remember you can always email me with suggestions or questions at wjwiki07@hotmail.com Now lets finally get to this workout shall we!!! 

Let's take a closer look at each exercise and break it all down before we get started....

WARM UP

Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

Running/jogging is always a great way to get the body warmed up and ready to go. It gets your heart rate going, your body warm and your blood flow going! This week in the warm up the running is a 400 m run which is a quarter mile or once around the track if you have access to one. 

Pass thrus. You will want a wide grip on the PVC/stick raising it above your head keeping your arms straight pass through to behind you, rotating your shoulders, then still  keeping your arms straight you will pass back up to over head and back down to your hips. Repeat until you have done ten.

good mornings. These are fantastic at stretching out those hammies, calves, back, abs and pretty much everything else. You will place your hands about 6-8 inches past shoulder width place the bar behind your head, and resting on your shoulders, then you are going to bend at your hips to a 90 degree angle keeping your hammies tight, your head up and your back straight. This form is very important and will warm you up and stretch in all the right places. Then you will stand back up. And repeat until you have done 10.

Air Squats- Start in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, core tight,  keeping a good lumbar curve and chest up, then stand back up and repeat.

Inch Worm Push ups You will start with your legs apart and your hands touching the ground in front of you then you will walk your hand out until you are in a plank push up position, you will do a full push up with your chest touching the ground, back to the plank push up position, then move your hand back to your feet. Then repeat.

TABATA

A TABATA is a short 4 minute workout of 20 seconds of work, 10 seconds rest and repeat until the 8 rounds are up. This can be any skill you are wanting to work on. If you are doing two skills you will do 4 minutes of one and then 4 minutes of the other. For this workout we are working 8 minutes and 2 skills. 

Box jump- Start on the edge of an elevated surface, bleachers or steps, jump up and land on the bleacher the box jump is not complete until your hips and aligned with your shoulders at the top with a straight body, then you will step or jump down and repeat.

Dips- Go over to an elevated surface of a chair, stair, or in my case our driveway, walk your feet out then keeping your hips up and your abs tight bend your arms down into a dip. Elbows back until you reach 90 degrees and straighten arms back up, repeat.

WORKOUT

This workout is a 10 minute AMRAP meaning you will be working the whole ten minutes. You will go through the workout and repeat it until you reach that 10 minute mark trying to get as many rounds as you can before time is up. Keep track of those rounds as you go.

Wall Walks- you will start in a push up position on the ground you will then push up and start walking your feet up the wall and your hands on the ground toward the wall until you are in a straight handstand position against the wall with your shoulders pushing up, legs straight, arms straight and your head in, then you will walk back down into a push up and repeat until you have done 5.

Split squats- You will do 5 of these on each leg. Put one foot in front of you and the other on the wall with a slight bend in the knee, then you are going to lower down into a lunge position and then stand back up to a straight front leg. Make sure to keep your chest up and your core tight. Keep your weight central with the weight in your heel in your front foot lowering straight down not forward.

Push ups- On your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up.  Make sure your elbow are tucked into your sides as you bend them and not out to the sides. You want your elbow pointing back. 

and repeat all of those for 10 minutes as many rounds as you can complete. Give yourself a goal, push yourself and get as many rounds as you can in that 10 minutes. It is as easy or as hard as you make it by how much you are willing to push yourself. 

Make sure to come and check out more of my At home workouts 

HERE, HERE, HERE, HERE,  HERE, HERE, HERE , HERE , and HERE
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 

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