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. 

I would love to have you follow me on Instagram

@WHITNEYULRICH

to see all my fun pics, my real life, fitness, fashion ideas

and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

Crossfit {At home workouts anyone can do} Part 3 Plus ALBION FIT WINNER

It is Monday and what is a more perfect day to get your little tush into gear, get a good workout in and start your week off right? So tell those Monday blues to go away and lets get moving and the endorphins pumping. I know I am going to need it. Mondays and I usually are not friends, but if I start it off right we can tolerate each other. I will be working out this morning do it with me, virtually or come along if you want lol.

So today I am going to show you another warm up idea, or freak it could even be a workout it is pretty intense and then I am going to share with you another workout, Modified for home "Cindy".  But first make sure to check out my other workouts and warm ups here PART 1 and PART 2.You can also read about our crossfit garage gym HERE.

{Sample Warm up}- 

Can also be A Workout on its own

First of all let me start out by saying how important it is to start out with a warm up. You want to stretch your muscles and tendons and warm up your body. This will help prevent injuries and get your mentally ready for the workout ahead. So I am going to share with you another one of the warm ups we do. 

-First we start out with a block run. This is just a light jog around our block which is about 1/3 of a mile or about 500 m

-Next up 100 double unders if you can with the jump rope, or 200 singles, but the catch is every time you stop from 0-100 or 200 you have to do 5 burpees. Yeah fun times you will love me for it. 

 -Burpees {these are 5 every time you stop on your jump ropes} start in a standing position, bend down to a squat with your hands on the ground, push your feet back into a push up position, go down into a push up, come back up to push up top position, bring your legs back into the squat and stand straight up. Repeat.

- Box jump/situps combo. 10 box jumps- 5 sit ups every 1 jump. If you don't have a box, jump up on a stool or stairs. For the situps- bend your knees, open your hips and put the bottoms of your feet together in a butterfly position like the picture above then you will proceed with the sit up in this position. Lay back, then using your abs and pulling your back down to the mat sit up all the way to straight back sitting position, lay back down and repeat.

-Bear crawls- 2 laps around the garage. Bend down so feet and hands are planted on the ground with straight legs and arms walk around your garage. Think Mowgli crawl from The Jungle Book.

 -High jumps {10}

-Wall Squats {10}- You want to go up against a wall with your feet shoulder width apart, arms up with your hands on the wall, then you are going to squat down, keeping your chest and hands and inside of your knees against the wall then go back up against the wall, repeat.

 -Leg swings- 10 each leg from the side and 10 each leg front to back.

-Ankle Raises- 20 both feet, right only and left only.

-Next up are some good mornings. These are fantastic at stretching out those hammies, calves, back, abs and pretty much everything else. We use a PVC pipe to do these but you could totally just use a broom stick. 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.

-Good morning twist. This is the same start and form as the good morning but you will stay at the 90 degree position and twist your body to the left go back to the middle and twist your body to the right. Repeat until you have done 10.

 -Upright twist. This one you will have the same hand placement as the good morning and have it behind your head. Then you will simply twist from side to side keeping your feet planted in place. Repeat until you have done 10.

-Pass throughs. You will want a wide grip on the 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.

 -Around the world. start with a wide grip, bar at your hips then rotate the bar to the left until it is behind you, then rotate it to the right until it is in front of you again and then repeat until you have done ten.

-Ninja Stretch on both arms hold for 20-30 seconds.

Ok that was kinda a crazy warm up and that is why you could also use that as your Work out for the day. I have and I felt fantastic after.

{WOD- Work out of the Day- Sample 2}

As Many rounds as you can complete in 20 minutes 

-5 handstand pushups or handstand holds

-10 push ups

-15 air squats 

Get your timers out its about speed how many an you get through in that 20 minute time frame.

Handstand hold- Kick up to a handstand against the wall hold and come down repeat 5 times.

OR Handstand pushup- Kick up to a handstand bend arms touch your head to the ground or put a pad there and then push back up using your arms, and repeat 5 times. Keeping your core tight, hips in a line and your bum tucked under.
 

-Pushups- 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. 

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 stay 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, tuck your bum under and squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and repeat.

I hope you are all taking the #noexcuses challenge with me. Keep it up.  We could always think of a million excuses, I sure do,  but I am taking the NO EXCUSES challenge and I hope you will do it with me. I have been posting on instagram of me doing a workout when it is hard and I don't want to but I do, and I take a picture with the hashtag #noexcuses. I challenge and invite you to do the same. I want to see your #noexcuses pictures!!! tag me @whitneyulrich

So now that our WODs are over lets talk what I am wearing. Yes? Ok! My amazing zigzag leggings and go long Tee shirt is from Albion fit, which is my very favorite place to get my workout clothes. I have talked about this company a lot on my blog, and even just had a giveaway with them last week.  I will just say they are amazing quality, great right on style and feel amazing. Everything I own from Albion fit really just fits like it is meant for my body and wears fantastic. These items are going to last you forever. They know what they are doing and you will never want to wear anything else. 

Now lets get to the winner of the $50 to Albion fit Giveaway shall we: The winner is

a Rafflecopter giveaway
 
Yay Congratulations Kaylynn. You have been emailed, please email me back within 48 hours to claim your prize.. Thank you all who entered and shared it. Thank you Albion. Make sure to check out Albion fit online and at their City Creek Store.

I would love to have you follow me on Instagram

@WHITNEYULRICH

to see all my fun pics, my real life, fitness, fashion ideas

and sneak peaks of what I've been working on

Thank you for your support, for reading and for following
It really means the world to me 

Make sure to check out my other social media sites and follow along

{Links below}