For this workout all you will need is a wall and a mat. Perfect for a dorm room, hotel room or anyone looking to get a quick workout in at home!
Perform three rounds of the following five exercises for as many reps as possible. This workout takes 21 minutes and believe me it will get you sweating and your heart rate up!
Set your interval timers to 50 Seconds on, 10 seconds rest
1. Wall Jumps
Channel your inner spider man for this one! The key here is to jump lightly, the wall is not going to catch you! To be as light as possible you really need to engage your core muscles. If this is too challenging at first you can jump back to a plank position instead of up the wall. To make this more fun try jumping on just one leg!
2. Wall sit with toe taps – left side
Notice in the picture below how my heel is lifted? Pick your left heel up and tap it up and down as many times as you can
Bonus – stay up the whole time through the 10 second rest period!
3. Wall sit with toe taps – right side
Next pick your right heel up and tap it up and down as many times as you can
4. Mountain Climbers
Begin in a plank position. Can be done on elbows if you have bad wrists. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both feet simultaneously.
5. Spider Man Push-ups
Start in a plank position on your hands. Take your right leg up and try to rest it on top of your right tricep, if you can't quite get there try to put it as close to your elbow as you can. Then lower down into a push-up. Alternating legs and arms each time.
6. Leg lifts – right side
Begin on your right elbow and lift your hips up shoulder height. Let your knee come down to rest on the floor. For more of a challenge you can do these leg lifts from a side plank position with both legs straight! Lift your top leg up as high as you can while keeping everything else totally still, you shouldn't be swaying at all!
Repeat on the left side.
7. Leg lifts – left side
Good luck with this workout! It's quick and hopefully you will have some sweat dripping down your mat in no time.
Let me know how it goes with the #bodsquadto #proof #beautyandthebod I LOVE seeing your workouts!