Exercise With A Wall!

Hellooooo!! HAPPY Monday :D
How are you?! Did you have a great weekend?! Are you having a FITastic day so far?! Lets start this week going strong!! We often don't voluntarily push ourselves to the limits of what we're physically able to do! With that said, this week, set a goal to follow the 10% rule during your next workout!! Push yourself 10% harder than you think is possible. For example, add 10% more resistance on the bike or treadmill, lift 10% heavier weights, or run 10% farther than your self-perceived limit. U GOT THIS!!!

For those of you who are having a harder time getting motivated, today's post are exercise moves that only require a wall :D These moves are super if you can't get yourself to go to the gym or you simply can't resist putting on some cozy pajamas (no gym clothes required)! You're stronger than you think...exercise with a wall...lets ROCK IT!! :D

REVERSE WALK
Works: shoulders, chest, abs, butt, quads, and hamstrings!
- Start in plank with feet pressed firmly into the wall. Walk your feet up the wall as you step your hands toward the wall. Get as close to the wall as you can. Pause, then reverse the move to return to starting position for 1 rep.
Do 2 to 3 sets of 12 reps.

MARCHING BRIDGE
Works: abs, butt, and hamstrings!
- Lie faceup with knees bent and feet on the wall. Lift your hips up so body is in a straight line from shoulders to knees to start. Pull left knee forward at a 90-degree angle to bring foot off of wall. Pause, then return to start and repeat with right leg for 1 rep.
Do 2 to 3 sets of 12 reps.

STANDING PUSH-UP
Works: shoulders, triceps, chest, abs, and butt!
- Stand facing a wall and place your hands on it at shoulder height so arms are fully extended to start. Bend elbows close to your sides to lower body until chest grazes wall, then push back to starting position for 1 rep.
Do 3 to 4 sets of 15 reps.

SQUAT AND CRUNCH
Works: obliques, butt, and quads!
- Stand with back to wall, feet hip-width apart, hands behind head, and elbows bent. Squat to start. Keep arms pressed into wall and slowly lower left elbow toward left ribs. Pause, then return to starting position. Repeat on right side to complete 1 rep.
Do 3 to 4 sets of 15 reps.

DON'T FORGET to stretch before AND after you exercise :)
SQUEEZE your glutes during the moves to MAX OUT toning :D
Have an AWESOME couple of days!
Be sure to CHECK BACK IN on Wednesday!!