Muscles Worked: Quadriceps, glutes, core muscles.
Starting Position: Stand with your back on the wall and your feet shoulder width apart. Slide your back down the wall and walk your feet out so that your knees are above your ankles and at a 90-degree angle. Hold this position for the determined amount of time.
Holding Position: Extend your elbow so that your arm becomes straight. At the top of the extension, bend your wrist so that the pinky side of your finger comes up to the ceiling.
Slide back up the wall to return to the starting position.
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Jog in Place
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Keep your back as flat against the wall as possible
Maintain a regular breathing pattern.