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Workout Challenge: ZWOW #17

This one’s a KILLER, but it’s short (12 minutes AMRAP - As Many Reps As Possible). It’s all body weight, but you’ll need to be close to a wall. Keep going until the time runs out, take short breaks when you need to and push yourself hard to keep up with Zuz!

ZWOW #17

• 5 Wall Walks
• 10 Wall Lunges
• 15 Plank Wall Touches
• 20 Wall Sits With March

Beginner Alternative

If the moves above are too difficult, try this less complicated circuit.

• 5 Inchworm To Lie Down
• 10 Reverse Lunges
• 15 Opposite Arm Leg Extensions
• 20 Squats

5 Inchworms To Lie Down

Bend at the waist and place your hands on the floor. Keeping your legs as straight as possible, walk your hands forward until you are in plank position. Come down to the ground (chest to floor) and rest one moment. Return to plank, and walk your feet towards your hands, bringing your hips up in the air (like an inverted V). Repeat, walking your hands forward.

10 Reverse Lunges

Instead of stepping forward, step back into a lunge. Lower your torso down and try not to lean forward. Your weight should be in the heel of your front foot and your knee should be in line with your ankle.

15 Opposite Arm Leg Extentions (left + right = 1 rep)

Come into a tabletop position on your hands and knees. Keeping your hips facing the floor and back flat (eyes between your hands), extend your right arm forward while lifting your leg leg backwards. Try to form a straight line between your arm, back and leg. Hold 1-2 beats, then return & switch sides.

Tip: fold your mat in half to have more cushioning for your knees.

20 Squats

Feet wider than hips apart, sit down and back into a squat. Keep your knee in line with your ankle and think about pushing your booty back. Your chest should be open, keep good posture, eyes forward.

Alternative: Try a minute in the wall sit without the marching.