This easy wall workout can help you tone your whole body in 20 minutes.
The only piece of equipment you need is your wall. So, get ready to do 4 circuits, 6 exercises and 1 minute rest between each circuit. You’ll work glutes, legs, abs and arms in one workout. Work at your own pace and listen to your body.
Wall Plank
Works: core, arms
- Get into a high plank potion with your arms extended.
- Alternate lifting one leg at a time touching the wall behind you.
- Use your upper body and core to keep your balance.
- Perform for 60 seconds.
Hip Thrusts
Works: glutes, hamstrings and abs
- Lie down on your back and place your feet on the wall keeping the arms to your side.
- Use your hips and glutes to thrust your body into the air.
- Do hip thrusts for 60 second.
Tip: Use dumbbells or body bar or a resistance band around your hips to add the weight and resistance.
Wall Push ups
Works: chest and arms
- Stand arm distance from the wall and place your palms on the wall at shoulder hight with a wider shoulder width apart positioning.
- Bring your elbows and chest to the wall.
- Do for 60 seconds.
Wall Sit
Works: the core, butt, legs and abs
- Stand against the wall and sit down into a chair position engaging your abdominal muscles.
- Come to a 90 degree from your heels to your glutes. Keep your back flat against the wall
- Hold for 30-60 seconds.
Singe Leg Hip Thrusts
Works: glutes, hamstrings and abs
- Lie down on your back and place your feet on the wall keeping the arms to your side.
- Raise one leg into the air and using the hip and glute of the other leg, thrust your body into the air.
- Do each leg for 60 second.
Tip: Use a resistance band around your hips to add the resistance.
Wall Sit With Side Steps
Works: the core, butt, legs and abs
- Stand against the wall and sit down into a chair position engaging your abdominal muscles.
- Come to a 90 degree from your heels to your glutes. Keep your back flat against the wall
- Press down to the heel of one leg when doing the side step with the other one.
- Do alternate side steps for 60 seconds.
Sumo Forward Wall Squats
Works: glutes, abs
- Stand with your face about half a foot away from the wall.
- Put your feet in a sumo stance potion.
- Keeping your back straight, squat down as deep as possible kipping your arms in front of you or hanging between your legs.
- Perform for 60 seconds.
Tip: Try to play with the distance, coming closer to the wall with each set to challenge yourself.
20 Minute Wall Video Workout
[youtube url=”https://youtu.be/oQK7fv4sByc” title=”Dumbbell Shoulder Workout”]Looking for more home workouts? Check this sexy shoulder workout and quarantine leg and booty home workout.
