Natalie Jill leads a wall-based full body workout hitting glutes, hamstrings, core, and shoulders. Use your own pace and listen to your body as you move through these bodyweight exercises.
Hi, everyone. Natalie, Jill. We're doing a wall workout today. You could do it if you're a beginner. You could do it if you're advanced. You can also do it if you are super advanced because you're using your own body weight. You're progressing and listening to your own body, so you can make it as challenging as you want. But the best part is you're using your own body weight and you can do it anywhere that you have a wall. So find a wall and do this with me or make note of it and do it on your own time. Whatever works for you. We're going to start with glute bridges. So laying on your back, you want to put your feet up on the wall. Using your glutes and squeezing, lifting and lowering. Squeeze up and hold. And then bring it back down. Bring it up, squeeze, hold, and bring it back down. Repeating these glute bridges. It's an awesome exercise for those glutes working on tight tushes, working on those glutes. Squeeze it up, hold. And to make it more challenging, you can do it one leg at a time. So putting one leg up in that glute bridge, switching over to the other leg, other leg up, hold, squeeze, and bring it down. Glute bridges, alternating legs side to side. Either way, good job. Moving on to hamstring crawl. So laying on your back, feet on the wall, on your toes, bringing it up and down. Using those hamstrings to drive your legs up and down. Pulling up with your hamstrings. Ready, Bring it up and down. Great exercise for those hamstrings attacking the thigh. That area between that hamstring and that butt that everyone wants to target, we're working on that today. Better your hamstrings are the better that is going to look in that area. Next exercise I want to show you are plank to hands. You want to take it in a plank position close to the wall and then lifting up one hand at a time. Up, up, down, down. Plank. Hands up, up, down, down. It's a hard exercise. You want to maintain that plank position while you're doing it, one arm at a time. Up, up, down, down. You're gonna feel that through your shoulders, through your core, everything. It's a great exercise. The next one is more challenging for your shoulders, but we're also gonna work that core and those abs, turning it around. Hands in push up position. Feet are on the wall. You're gonna bring your feet up slightly to a pike position. Then taking one leg off at a time, knee in towards the opposite elbow. Bringing it in, working those abs, alternating side to side. Another great exercise. Working abs, core, being functionally fit. Because we're involving our shoulders, our arms as well. Everything's involved on this. Moving on to the next exercise, and this is a very advanced one. So working on getting it to a higher pike position, using your shoulders for that strength to push yourself back. If you can't hold a plank from hand position, then you're not quite ready to try this. But as you get that strength and you can do it, bringing it back, walking your feet up into that pike position and then lifting off one leg at a time. It's not so much a leg exercise here, but it's more a control exercise and it's working that core and those shoulders. Great job, everyone. I hope you gave them a try. Everyone always says, what's the number? How much time do I need to do these? Here's the thing. You want to listen to your own body. You want to do what's challenging for you. It's all about progression. So you want to make it hard and challenging for you. It's not about a certain amount of time or a certain number. It's what makes it challenging for you. So when someone says, how many do I do? How many can you do? How many can you do? To really feel it, you've got to feel it to create change in your body. That's where you get the results. Hope everyone enjoyed this. Let me know below. Do you like the wall workouts? Do you want to see more of them? Comment below. I see all your comments. Let me know and make sure if you haven't yet, subscribe to my channel. Bye, guys.
