Fitness Friday 10/9: A Mini Wall Workout

Happy Friday to you all!  Man it feels good to be back to a (somewhat) regular routine.  Yesterday was my first post since the move to upstate New York, and I have to say I'm pumped to be back at it.  The move really took it out of me for a while, but I finally got back into a fitness routine this week after signing the papers at VENT Fitness to be an instructor!  So, this week I'm trying out a variety of classes there to get a feel for the crowd they draw, the room I'll be teaching in, and also to meet the other instructors.  So far it's been great and I'm starting to feel rejuvenated. 

Alright, fitness time!  The class I took yesterday morning was a total body Tabata (my first ever!) and we did some moves on the wall which inspired today's mini workout.  This is a great workout to get your body moving at the office today because you no doubt have some wall space in your office that you can use.  Even those of you at home can do this workout anywhere there's a wall that will support you.  Ready for the fun?  Keep reading for details!

Fitness Friday 10/9

3 x 3 (3 rounds, 3 times today)
Find some space on an empty wall and let's get to work! 

Trainer Tip: for any of these moves (particularly the push ups), you can make them easier by standing up closer to the wall, thereby allowing more support and stability.  If you want to make them more difficult, lower your hands and extend your feet out more.  In other words, higher hands & closer feet = easier; lower hands & feet farther away = harder.  Adjust as you need to!

15-second Wall Runs - start with your hands on the wall leaning into it, arms straight, feet slightly behind you.  From here, quickly run, keeping your arms straight and hands pressed against the wall.  Try to bring your knees high, up to hip level.  Keep running as fast as you can for 15 seconds.  (Think all-out sprint with high knees!)

15 Leaning Side Dips (each side) - start on one side, leaning against the wall with your arm straight and shoulder height, feet stacked.  From here, dip your hips down as far as you can without bending your arm, and raise back up to slightly higher than neutral.  Do 15 dips on one side, then switch to the other.

15 Push Ups - hands are against the wall, about shoulder width apart, arms straight, leaning into the wall with your feet extended slightly behind you on your toes.  From here, do a regular push up, bringing your chest as close to the wall as you can.  Do 15 push ups total.

Remember to continue the moves 2 more times through for the full workday workout, and try to get another 2 mini workouts in today!  It's easy when the only equipment you need is some wall space!

Readers: chat with me!  Have you ever done a wall workout before?  If so, what are your favorite exercises to do?  What's everyone up to this weekend?