The third and final installment of our latest movement series with friend and fitness instructor, Tanya Poppett.
This week, to wrap up our creative home workout series. we are taking to the wall, hoping to help you work up a sweat without facing winter’s chill.
Our third workout is a great challenge for your whole body, using the wall as an elevated surface to engage more muscle groups. Here’s the rundown: complete 4 sets of the following:
Walk Up Climbers x 5 (total) This exercise will bring that core temperature right up, working the abdominals, the lower body and the shoulders.
Begin in a plank position with your feet at the base of the wall. To stay strong in a plank you need to push up through the hands and keep your wrists in line with your shoulders. Engage your quads and your glutes to protect your lower back. Try and keep one straight line as you step up on to the wall and tuck up through the belly button to keep your core locked on.
Wall Ups x 5 The second exercise will improve your core control and overall coordination.
This time you’re going to begin in a plank position with your hands at the base of the wall. Stay controlled as you walk your hands up the wall, walking your feet in as you go. Don’t let your hips or your lower back drop as you work your way up. Remember to breathe and keep your core strong.
Elevated Ballet Bridge x10 (each leg) We’re working the glutes, hamstrings and the quads with this bridge variation.
Walk your feet up the wall so that your hips are lifted off the floor and knees are bent at a 90 degree angle. Keep your glutes engaged as you thread your foot underneath the grounded leg. Tuck up through your belly button and tilt the hips upwards to protect your lower back.
Walk Up Bridges x 10 Our last move is another great exercise for the lower body and the core.
Begin in that same elevated bridge position engaging the glutes and lifting up through the pelvis. Keep strong and controlled as you straighten each leg one at a time with your feet pushed against the wall (in a reverse plank position). The aim is to keep your body in one straight line, using your core to hold your body up. Walk feet back down into the bridge position and repeat.
+ Check out more of Tanya’s workouts here…