Mind and Body

An At-Home Exercise Routine That Really Works!

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I often get asked for exercises that cater for people who are time poor but still want to maintain their health and overall fitness.

The Wall Ball exercise is a great, easy workout that gets results and you can do it in the comfort of  your home or back-yard.

When done correctly, it effectively works your glutes, quads, hamstrings, calves, lower back, abs, chest, back, front deltoids, back deltoids, biceps and triceps.

Yep, pretty much every muscle group in your body!!



To insure you have the correct body position between yourself and the wall, place the ball in your two hands (goblet squat position) with your arms fully extended.

If the ball touches the wall you have your position.

Make sure you maintain a strong core and tight lower back when moving and throwing the ball from a goblet squat position into an up right standing position.

Keep your eyes focused on the ball at all times with hands always out in front.

This is a high intensity movement that really gets you sweating, so keep the movement explosive and see how many you can do.

Aim for 40 reps, 1 minute in between them.

Enjoy working those muscles!

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Veronica Recupero is a highly energetic and motivated mother of two children, who is passionate about health and fitness. She focuses on a holistic approach to nutrition and training, to empower women to develop a positive mindset to make life style changes. Veronica is an accredited personal trainer, group fitness instructor, body building prep coach and has a diploma in social science. She also creates her own personalised nutritional recipes that are easy to follow and prepare.