Are you looking for a new and effective way to burn fat and tone your body? Look no further than the 28 day wall pilates challenge. This challenge combines the benefits of pilates with the added resistance of a wall to give you a full-body workout that will help you achieve your fitness goals.
What is Wall Pilates?
Wall pilates is a form of pilates that utilizes a wall for added resistance and support. It is a low-impact exercise that focuses on strengthening and toning the muscles, improving flexibility, and increasing body awareness.
The wall serves as a prop to help you maintain proper form and alignment, making it a great option for beginners or those with injuries. It also adds an extra challenge to traditional pilates exercises, making them more effective for burning fat and building muscle.
Benefits of Wall Pilates
- Low-impact: Wall pilates is gentle on the joints, making it a suitable exercise for people of all ages and fitness levels.
- Full-body workout: Wall pilates engages all major muscle groups, providing a comprehensive workout for the entire body.
- Improved posture: The focus on proper alignment and posture in wall pilates can help improve your posture and reduce back pain.
- Increased flexibility: The stretching and lengthening movements in wall pilates can help improve flexibility and range of motion.
- Increased body awareness: Wall pilates requires concentration and control, helping you become more aware of your body and its movements.
The 28 Day Wall Pilates Challenge
The 28 day wall pilates challenge is a structured program designed to help you burn fat, tone your body, and improve your overall fitness. It consists of a series of exercises that target different muscle groups and can be done in the comfort of your own home.
How to Do the Challenge
To participate in the 28 day wall pilates challenge, you will need a wall, a yoga mat, and a set of light dumbbells (2-5 lbs). You can also use a resistance band if you do not have dumbbells.
Each day, you will perform a set of exercises for the specified number of reps. As the challenge progresses, the number of reps will increase, making the exercises more challenging. You can track your progress using the 28 day wall pilates challenge chart or download the 28 day wall pilates challenge pdf for easy reference.
Day 1-7: Upper Body
On the first week of the challenge, the focus is on the upper body. These exercises will target your arms, shoulders, chest, and back.
- Wall push-ups: Stand facing the wall with your arms extended and hands flat against the wall. Slowly lower your body towards the wall, keeping your elbows close to your sides. Push back up to the starting position. Do 10 reps.
- Wall angels: Stand with your back against the wall and your arms bent at a 90-degree angle. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Return to the starting position. Do 10 reps.
- Wall tricep dips: Sit on the floor with your back against the wall and your hands on the floor behind you. Lift your hips off the floor and slowly lower them towards the floor, bending your elbows. Push back up to the starting position. Do 10 reps.
- Wall bicep curls: Stand facing the wall with your arms extended and your palms facing the wall. Slowly bend your elbows and bring your hands towards your shoulders. Return to the starting position. Do 10 reps.
- Wall shoulder press: Stand facing the wall with your arms bent at a 90-degree angle and your palms facing the wall. Slowly extend your arms above your head, keeping your elbows close to your ears. Return to the starting position. Do 10 reps.
Day 8-14: Lower Body
The second week of the challenge focuses on the lower body. These exercises will target your legs, glutes, and core.
- Wall squats: Stand with your back against the wall and your feet hip-width apart. Slowly lower your body into a squat position, keeping your knees behind your toes. Push back up to the starting position. Do 10 reps.
- Wall leg lifts: Stand facing the wall with your hands on the wall for support. Slowly lift one leg off the ground and extend it behind you. Lower your leg back to the starting position. Do 10 reps on each leg.
- Wall calf raises: Stand facing the wall with your hands on the wall for support. Slowly rise up onto your toes, then lower back down. Do 10 reps.
- Wall glute bridge: Lie on your back with your feet against the wall and your knees bent. Lift your hips off the floor, squeezing your glutes. Lower back down to the starting position. Do 10 reps.
- Wall plank: Place your hands on the wall and extend your legs behind you, resting on your toes. Hold this position for 30 seconds.
Day 15-21: Full Body
The third week of the challenge combines upper and lower body exercises for a full-body workout.
- Wall burpees: Stand facing the wall with your hands on the wall. Jump back into a plank position, then jump back up to the starting position. Do 10 reps.
- Wall mountain climbers: Place your hands on the wall and extend your legs behind you, resting on your toes. Bring one knee towards your chest, then switch legs. Do 10 reps on each leg.
- Wall side plank: Place your forearm on the wall and extend your legs behind you, resting on your toes. Hold this position for 30 seconds on each side.
- Wall Russian twists: Sit on the floor with your back against the wall and your knees bent. Lift your feet off the floor and twist your torso from side to side. Do 10 reps on each side.
- Wall bicycle crunches: Lie on your back with your feet against the wall and your knees bent. Bring one elbow towards the opposite knee, then switch sides. Do 10 reps on each side.
Day 22-28: Cardio
The final week of the challenge focuses on cardio exercises to help you burn fat and increase your heart rate.
- Wall jumps: Stand facing the wall and jump up, tapping the wall with your hands. Do 10 reps.
- Wall high knees: Stand facing the wall and bring your knees up towards your chest, alternating legs. Do 10 reps on each leg.
- Wall skaters: Stand facing the wall and jump from side to side, tapping the wall with your hand each time. Do 10 reps on each side.
- Wall butt kicks: Stand facing the wall and kick your heels up towards your glutes, alternating legs. Do 10 reps on each leg.
- Wall jumping jacks: Stand facing the wall and jump your legs out to the side while bringing your arms up above your head. Jump back to the starting position. Do 10 reps.
The 28 day wall pilates challenge is a great way to burn fat, tone your body, and improve your overall fitness. By combining the benefits of pilates with the added resistance of a wall, you can achieve your fitness goals in just 28 days. So grab a wall, a yoga mat, and some light weights, and get ready to transform your body with this challenging and effective workout.
