Sometimes in a race, you hit a wall; sometimes on a diet, you want to punch a wall; sometimes, in a workout you can use a wall.
The WALL Workout:
Basically, there is no excuse to not to be able to do this workout unless you live in a tent. There are 5 exercises, targeting the core, butt, quads, and chest.
1. Wall Push-ups – takes all the impact away from your knees. The further your feet are from the wall, the more challenging! But keep your body in a flat, straight line from your head to your toes! (Set of 20)
If you’re really up for a challenge, try the modifed one-arm push-up:
2. Wall Hip Hikes – this one looks a little funny. But it really works your obliques! Lean the side of your body against the wall; now move your feet about 3′ away from the wall, but keeping your hip bone against the wall. Engage your obliques and bring your hips into alignment with your body, touch back to the wall and repeat. It should look something like this:
Repeat on other side. (Set of 20 on each side)
3. Wall Sits – you all know these. The shake-inducing pose that leaves you burning ;) Make sure your feet, knees and hips make a 90 degree angle with your back flat against the wall sitting tall. No cheating! Hold for 1 minute.
4. Wall Hip Bridge – time to work the booty. Lie down with your back on the floor, facing the wall. Put your (clean) feet flat against the wall, then lift your butt and hips as high off the ground as you can. Hold it and squeeze for 1 minute!
5. Toe Touches – Abs engage! Without bending your knees, place your legs straight up in the air, bringing the back of your legs and your butt to the wall. Alternating hands, reach up and try to touch your opposite hand to foot. (Set of 20 with each hand)
Make it a circuit and complete 3-5 rounds, depending on your desired difficulty level. It’s up to you how challenging this workout can be!
The summer’s sporting highlight is upon us and athletic inspiration is just one channel-click away. Olympic coverage has provided a plethora of pictures and stories on the top athletes in the world. Their diets, training, successes and failures are being broadcasted daily, and it is such a great way to get people (me included!) excited about being active and treating their body like an athlete.
We all know gymnasts have killer strength to pull off their stunts, but in an NBC clip of the Fab 5 in training, their core and ab strength was really unbelievable. And they are so young! They make me want to sculpt noticeable abs.
Another amazing story and inspiring athlete is Missy Franklin, the 17-year old swimmer. Not only is she so talented and hard-working, but her gold-medal victory came just 15 minutes after a separate race. She had an excuse not to succeed – everyone would understand if she was fatigued or tapped out. Her ability to block that out shows more mental strength than we can imagine and she is the type of athlete I want to be: always smiling!
Soon the track and field events will start; finally something I can relate to! I think it’s awesome to see the best athletes in our country getting the recognition they work so hard for. Seeing their perfectly toned muscles, flat abs, and healthy bodies is more inspiring to work out than a Victoria’s Secret catalog!