Wall Walkout


Level:

Intermediate

Type:

Compound

Main Muscle:

Shoulders

Secondary Muscles:

Chest

Triceps

Equipment:

Bodyweight

Instructions:

1) Stand in front of a wall and get in a push-up position where your hands are wider than shoulder width apart at your chest level, legs fully extended, back straight and chest out. Keep your feet close to each other.


You should form a diagonal line starting from your feet to your neck.


Your feet need to be against the wall.


2) Walk your feet up the wall whilst simultaneously walking your hands back towards the wall. Remember to really keep your abs tight throughout the entire movement.


3) Keep walking your hands and feet until you get as flat to the wall as you can get.


4) Walk your hands away from the wall while walking your feet down from the wall until you are back to your starting position. 


One repetition of this exercise counts as going up and coming back the wall.

Tips:

- You can add more strain to the working muscles by doing a push-up in the beginning and at the end of each rep. You will be advised in your workout program whether that is necessary.