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Free Intense Workout

Wicked Wall Workout

Intense   15 minutes

Target Areas: Arms, Back, Shoulders

Equipment: Exercise Mat, Wall

Wicked Wall Workout
Tags
Bodyweight Workouts Arm Workouts No Equipment Workouts Wall Workouts
Description

Are you a Ninja Warrior or training for the circus? Well, this workout might give you the skills you'll need to make the cut! You will need a clear wall and a wicked attitude to follow through this series of challenging exercises.

Exercises

Set 1: 2 rounds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconds
Rest
Rest
10 seconds
Wall Tricep Push Ups
Wall Tricep Push Ups
50 seconds
Rest
Rest
15 seconds
Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.
Wall Plank
30 seconds
Rest
Rest
15 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Rest
Rest
15 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
50 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Handstand
Handstand
30 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
50 seconds
Handstand
Handstand
30 seconds
Child's Pose with Reverse Prayer
Child's Pose with Reverse Prayer
50 seconds

Workout Discussion

13 Mar
i have tried it twice and i love it
09 Feb
Absolutely fantastic!
29 Aug
Looks Great :D

Appears In

fitness tests
Fitness Tests
arms
Arms

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Tough Wall Workout
Tough Wall Workout
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Wall WOW
Wall WOW
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Off The Wall
Off The Wall
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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