12 Minute Wall Workout

by Ashley Dale Grant | Nov 18, 2019 | Body Weight Workouts, Members, Under 20 Minutes, Workouts | 33 comments

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12 Minute Wall Workout
Print Workout Here

This is one of those workouts worth saving if you’re having a day you don’t really feel like working out, but you know your mental health needs it.

What you will need:

A nearby wall would be great but it’s not necessary to get a sweat on

Warm-Up:

Included in the workout

Workout:

We’re going to be doing each exercise below consecutively, for 45 seconds on, 15 seconds off for a total of 4 sets.

Exercises:

Wall squat – Just as it sounds, sit at that wall, make sure you knees and hips have a 90 degree bent and your knees aren’t going past your toes!
Modification: Regular squat hold
Wall push-ups with feet up – Starting on your elbows, keep your shoulders directly over top of your elbows, abs are engaged, and then you’re going to lift up to your hands, and then back down again.
Modification: Regular floor push-ups, which you could also use your knees for OR wall push-ups but with your hands on the wall. not your feet ;)
Alternating heel touches while pushing your hands against the wall – Lying down with your head fairly close to the wall, you’re going to push your hands into it, and then while keeping your back flush to the ground alternate taking your heels to the ground. Take note of your lower abs and really keeping them engaged.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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33 Comments

ChasingSarenity on November 18, 2019 at 5:48 am

Great quick workout!
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slambs5 on November 18, 2019 at 9:29 am

Thanks, perfect for today!
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Ashsavage on November 18, 2019 at 10:21 am

Thanks ash felt good to get a workout in. I have trouble laying on my back any quad stretch that would work like this one without being on my back? 36 weeks
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Lisa Zapfe on November 18, 2019 at 11:47 am

Short and sweet
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Jennifer Wiggans on November 18, 2019 at 7:28 pm

That was perfect
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Krysta Dudley on November 19, 2019 at 12:04 pm

Awesome! I feel energized after! Thanks Ash!
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julieboak on November 20, 2019 at 5:44 pm

A perfect workout for those days you don’t feel like working out, but know you will feel better if you move. Thanks Ash!
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Kendra Lawrence on November 21, 2019 at 11:35 am

perfect lunch time workout :)
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Andria684 on November 22, 2019 at 8:29 pm

Loved it! Perfect for a Friday night.
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michlreid on January 12, 2020 at 6:09 am

Used as an add on……ready to have a badass day!
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- Ashley Dale Grant on January 13, 2020 at 10:41 am
  
  Nice!
Karyn Ngo on October 26, 2020 at 7:22 am

Great way to start a Monday. Thanks!
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Krysta Dudley on October 26, 2020 at 9:33 am

That a was a great little workout! I’m feeling it in my shoulders! Have a great day! Thanks Ash!
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gbuckley on October 26, 2020 at 9:46 am

Nice to squeeze in a quickie. Thanks, Ash!
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Ashsavage on October 26, 2020 at 11:55 am

I did this in my dining room while my daughter did her schoolwork and my son crawled all over me,
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Julie on October 26, 2020 at 4:30 pm

It’s like you knew exactly what I needed today! I didn’t want to work out at all, but knew I would feel better if I moved. Thanks Ash!
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Kristina Bergeron on October 26, 2020 at 7:59 pm

Those push-ups!
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Sandra T on October 27, 2020 at 6:13 am

Always feel better when I move! Thanks for the variety
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Cass Maybee Pearson on October 27, 2020 at 7:22 am

I like how quick it was. I haven’t been finding time for myself, but I had no excuse with only 20 minutes. Thanks :)
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Jennifer Wiggans on October 27, 2020 at 5:54 pm

Thanks
Ash
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lisakvapil on October 30, 2020 at 7:56 am

love this!! :)
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Kendra Lawrence on November 3, 2020 at 6:33 am

I’m struggling to make time for me but am going to search for 15 minute workouts to see if I can establish a new workout routine before school. I’m not a fan of waking up in the dark but hopefully I can begin to add in longer ones after.
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Sandra T on December 1, 2021 at 6:15 am

Early morning quick start to the day. Bam!
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slambs5 on December 1, 2021 at 7:27 am

tomorrow I’ma gonna feel my quads lol Thanks!
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Kendra Lawrence on December 1, 2021 at 4:17 pm

It’s like you read my mind! This was exactly what I needed. ?
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- Ashley Dale Grant on December 7, 2021 at 2:59 pm
  
  What a great start to your December!
julieboak on December 1, 2021 at 7:41 pm

Totally ate too much for supper tonight and was feeling bloated and full. This was perfect to get some movement in and now I’m not feeling so sluggish. Thanks Ash :)
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- Ashley Dale Grant on December 7, 2021 at 2:58 pm
  
  I love how a workout can do that for you!
Allison Hart on May 16, 2022 at 8:03 am

Not too sweaty! Perfect before work workout!
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- Ashley Dale Grant on May 16, 2022 at 1:20 pm
  
  Beauty!! That’s fantastic! Hope it was a great start to your day.
julieboak on May 16, 2022 at 7:42 pm

The perfect workout for when life is super busy! Thanks Ash :)
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April Patch on May 16, 2022 at 9:17 pm

Day 4 trending (3rd RF, yesterday I did quick pilates and recouped from 2 prior RF and yard work). Feeling yuck today but still wanted to do a little something, thankful for a short one right in my inbox!
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- Ashley Dale Grant on May 19, 2022 at 7:36 pm
  
  Look at you go!! So proud of you April.

12 Minute Wall Workout

33 Comments

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