Name: Playbook - Amanda Christodoulou - Wall Workout
Uploaded: 2021-01-18T11:45:28.173Z
Duration: 25 min
Description: Wall Workout

after a quick warm up you’ll get your heart rate pumping using a wall as your only prop !

Place hands on ribcage. Inhale through the nose to expand ribs laterally. Exhale through the mouth and draw abdominals in while bringing the ribs back together. Continue to pull abs in deeper on each repetition. Watch that shoulders and chest stay open rather than rounding forward on the exhale.

Diaphragmatic Breathing

Lay flat on your mat. Reach fingertips up to the ceiling. Inhale, curl head neck & shoulders up. Exhale, roll up the rest of the way. Keep arms parallel to legs. Tuck tailbone under and articulate spine one bone at a time back down to the mat. Repeat 6 times. Try to make these smoother on each rep.

Full Roll Up

Start in a downward dog position. Bend knees, sitting back towards the heels. Spring forward to a plank position. Tuck chin to chest, create a wave through your spine to push back to a downward dog. Repeat.

Down Dog Wave

sit against a wall with your knees at. 90 degree angle. Tap one foot against the wall and switch. Try not to move anything else.

Wall sit taps

Get into a plank position with your feet on the wall. Use your hands and feet to climb up the wall. Bring your chest closer to the wall. Then walk down the wall with your feet and forward with your hands until you’re in a plank position.

plank walk outs up the wall

press one hip against the wall. Lift the outside behind you. Bend into your front leg floating the back leg back and staying glued to the wall. 10 on each leg

floating leg lungs against the wall

Set up in a bear plank with your head facing away from the wall. Jump both feet against the wall. Jump down onto both feet. Kick one leg through to the opposite side. Lift the opposite hand up driving the elbow back. Place both feet and hands back down. Jump back up and repeat on the opposite leg. 5 each side.

Jump up + kick through on wall

Start in a high kneeling position. Step one foot at a time into a low squat. Jump straight up. Land in a squat. Step feet back into a high kneel. Repeat on the alternate leg.

Prisoner squat jump

Start in a high plank position. Drop down to a fast push-up lifting your hands off the floor briefly. Exhale to press back up.

Reactive push ups

Start in a low plank position. Reach straight forward from your shoulder with one arm at a time then place them back down. Press up one hand at a time to a high plank then lower yourself back down to your low plank.

Up downs with reaches

Wall Workout

Stairwell Conditioning Workout

Quick Powerhouse workout with foam roller

Only 8 repetitions on ech side of the last exercise. I was dying. But good workout 💪

Cakhuette

Plyo-lates with Kaisa Kerwin!

Equipment free workout

Full Body Hotel Gym Workout

Sonya

Pilates Body Towel Workout

Pilates Body Reformer/Tower Workout

Pilates Body Core Add On

I loved this! Can you do more Pilates with weights? It was amazing and the weights made it so much harder and more toning. 💛 Thank you!

Maria

Just did a nice long walk around Seattle, went back to my room and just did this work out, perfect time and just what I needed!!! 💕💕💕 love this!!!

Wall Workout

More workouts from Amanda Christodoulou