Wall Workout

Posted: February 26, 2012 in Body Weight, Core, CRAP, Exercise, fitness
Tags: , , , , , ,

18th workout of the year, 2/25/2012.

Music: Hits from 1973 (forgot to change the CD).  T-shirt: Rocky.

A little chilly today and moving a bit slow. Could have been the huge amount of pizza last night!

So we gotta warm up a bit.

First: Agility Ladder Drills

Easy enough for a warm up.

Of course it can be hard enough for a workout as we’ve seen in the past.

And I’m sure we’ll see it again…soon!

Maybe with a few burpees mixed in…

Second: The Wall Workout

Called the Wall Workout because all you need is a wall! No real equipment needed.

You can do this inside or outside.

Wall Sit: Spend 20 seconds in the sit position, recover for 10 seconds. Repeat the process 8 times. You’ll finish in less than 4 minutes

Push Up Position Feet On Wall: 20 Seconds in the “up” position, recover 10 seconds. Repeat the process 8 times. Again you’ll be done in under 4 minutes.

Single Leg Wall Sit: 10 Seconds on each leg, recover 10 seconds. Repeat 8 cycles. Still clock in under 4 minutes.

Standing Wall Push Ups: Max reps for 10 seconds on each arm, recover for 10 seconds. Repeat 8 times.

Plank Position Feet On Wall: 20 Seconds in the plank position, recover 10 seconds. Repeat the process 8 times. Done in under 4 minutes. (Forgot to turn on the camera for this one!)

Wall Run: 20 seconds moving your feet as fast as possible. Rest 10 seconds. Repeat 8 times.

Feet on Wall Sit Ups: Reach and touch the wall each rep. 2 x 25

Feet to Wall Leg Raises: Hit the wall with your feet each time. 2 x 25

Video:

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Comments
  1. Terry Pemberton says:

    Looks great Bill. My daughter will love this because she spends half her time doing hand stands on the wall anyway practicing for gymnastics. Looks like something I can do and stick with. Hey I am a delegate for Ron Paul here in Nevada. I am headed to a delegate training tonight in Vegas getting ready for the convention.

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