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outFit With Kit: "A-Wall" Exercises

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Some people are painters, and everywhere they go they see life as a painting. Some are movie makers, and everything is a potential scene in a film. For me, fitness is everywhere and it can be done anywhere. And although gyms are great, I don’t need a gym to make my masterpiece routine.

Just recently, I went for a run in the sun with a friend and fitness colleague of mine, Candace Colton. She’s a fitness competitor and personal trainer who doesn’t know the meaning of the word “quit.”

I love working out with friends because it is so cathartic to share your stories, dish, and take advice while getting that heart rate up and burning calories! I also love working out with peers for the simple fact that friends don’t let friends give up on themselves. When I work out by myself, I sometimes find it difficult to really push myself, especially on my “off” days. No one is looking, right? No one will know I cheated on that last push up, right? But when I exercise with a friend, even if we both want to quit, we can encourage each other to keep going, and maybe even push harder than we thought we could.

With Candace especially, a run will never be a dull, leisurely stroll. Just the other day, eager to switch our routines up, we started circuit training using a wall and a weighted ball in between five minutes of running. We had so much fun doing it, I just had to share! Not to mention that we both called each other the next day talking about how sore we were!

So call up a friend and make a plan to go outside for a run. Incorporate these four moves into your cardio routine to spice it up and scorch those calories. Have fun!

*If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

“A-WALL ROUTINE”

Perform this routine three times. You can either do it back-to-back with a one-minute break in between, or break it up with five minutes of cardio (such as running or jump rope) in between.

Materials needed:

Four- to 12-pound weighted ball, depending on your strength. If you don’t have a weighted ball on hand, just use your own body weight—you’ll still get an amazing workout!

Rules:
  1. Perform each exercise for one full minute each.
  2. Make sure to count how many reps of each exercise you do in each set because the goal is to beat your reps each set. For instance, if you accomplish 10 Wall Runs in the first set, the goal would try to at least get 11 the second round.

Wall Run

This move works the arms and core, improves hamstring flexibility, and gets your heart rate up!

A: Start with your hands on the floor slightly in front of your shoulders, shoulder-width apart,
and feet against the wall on your toes. You should be a full legs-length away from the wall.
B: EXHALE, walk up the wall as high as you can go.
C: INHALE, walk back down, keeping your arms strong and stable.
D: Keep controlled and try to go as fast as you can.
E: Repeat.

Notes: For a more advanced move, perform one full push-up every time your legs get to the top.

Wall Push (with clapping hands)

This move is great for core stabilization, and works the chest and shoulders!

A: Standing on a weighted ball (feet together), place your hands on the wall a little wider than
shoulder width and lean into the wall into a plank position. The body should be at a diagonal.
B: EXHALE, push your body off the wall.
C: INHALE, clap your hands twice while off the wall and balancing on ball.
D: EXHALE, land back in starting position, bringing your chest as close to the wall as possible.
E: INHALE to prepare.
F: EXHALE, repeat and push.

Notes: If you don’t have a ball, perform this in the same way but on your toes. Make sure to keep your legs straight and squeeze the glutes. Keep your core engaged. Remember too, that the whole body falls into the wall and the whole body pushes away as though there is no separation from the top half of your body and the bottom half.

Isometric One Leg Squats (with arms series)

This move works the hamstrings, quads, glutes, obliques, and shoulders!

A: Sit down against the wall as though you are sitting in a chair. Ideally, your legs are parallel to the floor with your entire back against the wall. Extend your arms and hold the weighted ball out in front you in line with your shoulders or slightly below the shoulders.
B: Energize your heels and lift your right leg extending it straight out in front you.
C: Holding the ball, EXHALE, twist the torso to the left.
D: INHALE, twist back to center.
E: EXHALE, lift the arms up and above the head.
F: INHALE, return back to starting position.
G: Perform this move for one full minute and then repeat on the other leg.

Notes: If you don’t have a ball, interlace your hands in front of you. Make sure to always keep your core engaged and when you twist, twist from the rib cage. Your knees should be in line with your ankles and not over your toes.

Ball Throw With Squat

This move is great cardio that targets the booty, hamstrings, quads, and arms!

A: Start with your feet wider than hip width apart, toes turned out. Holding the ball, sit back
and sit low in a squat. Keep your chest up and open, looking up at the wall.
B: EXHALE, push into your heels, and lift up throwing the ball as high up the wall as you can.
C: INHALE, catch the ball as you sit back down to starting position.

Notes: Stay looking up at the wall. Keep your core engaged. As the ball is bouncing off the wall, begin your squat and catch the ball on the way down. Don’t wait to catch it and then sit low. If you don’t have a ball, imagine as though you have a ball and perform the same action for the same amount of time but pick up the pace, performing the move faster to get the same feel.

Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness.