#FatblasterFriday | The ‘hit the wall workout’

The phrase ‘hitting the wall’ is often used in fitness to describe a point at which you either can’t do any more (as in, “at the 20 mile mark, I hit the wall”; I wish!)

wall workout

or you’ve reached a plateau and you’re no longer progressing on your current program (and well all know how to remedy that situation, right? A change is as good as a rest!).

I sometimes use the term literally in my group fitness classes, telling my participants to “hit the wall and give me 20” (wall squats, pushups, medball slams, whatever).

Today’s workout requires a stability ball and an optional set of dumbbells. Oh, and a wall, of course!

The “Hit the Wall Workout” is a timed circuit. Five exercises, 30 s of each, resting for 15 seconds before moving on to the next. Get through it at least twice for a quick, whole body workout! Four rounds is less than 2% of your day. Just sayin’…

And for those of you who want something they can Pin or print out and take to the gym… 😉

wall workout

Your response to these workouts has been incredible! Don’t let me ‘hit a wall’ with page views!

Please SHARE this video with your friends!

SUBSCRIBE to my YouTube channel and blog!

Leave me a COMMENT or three (comments make my day!)

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer (although I could be! Check out my NEW ONLINE TRAINING PROGRAM). Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. This is awesome! Thank you for both the video and “pin it” option. I use both (the more help the better). lol. Can’t wait to try this workout. Have a great day!
    Michelle @ Eat Move Balance recently posted…KISS: Flaxseed Encrusted BarramundiMy Profile

  2. And the best part about it, is that it requires no gym membership, or much equipment! #noexcuses

    Oh and was waiting for you to incorporate that little bike in the background to enhance upper body stability 🙂
    Contemplative Fitness recently posted…Lift like a girl…My Profile

    • Yes! Well, a stability ball, but you can buy them at Costco for $10…
      Next time, the bike (but just for you!)

  3. I need to run today but can add “hit the wall” since it doesn’t seem that it will take long. Thanks!
    Melanie @ Nutritious Eats recently posted…Eat Right for National Nutrition MonthMy Profile

  4. Great video clip, Tamara! I’ve never seen the Elevated Plank Knee Ins or the Elevated Feet Crunch. Love those moves. Can’t wait to give them a try!
    Carrie Rubin recently posted…Freshly Pressed, Featured Blogs, And Time For Another GiveawayMy Profile

    • Thanks Carrie! When you teach a lot of classes, you have to get creative to avoid boring your regulars!

  5. I can’t wait to try the elevated plank knee-ins!!
    Kim recently posted…Making it Count in MarchMy Profile

  6. Stephanie Robbins says:

    Looking forward to trying this one. I am working remotely today. Don’t think I can pull that off at my current ‘coffee shop’ office but plan on punching that wall tomorrow. Love that you included a video. I think I would have been lost without it on this one.

  7. I steal your workouts more than anyone elses because they are so adaptable to the classes I teach. This one is perfect for my Fast & Furious class :-). Haven’t watched the vid yet because I’m at work (shhh, don’t tell anyone!), but I’m looking forward to it.
    Debbie @ Live from La Quinta recently posted…Friday Fitness: 2 Workouts. Get Your Vanity On and Learn to FunctionMy Profile

    • Ah, so great to hear Debbie! Love that you like them enough to share with your classes! And no worries, I won’t tell your boss!

  8. LOVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I am going to do those elevated plank knee-ins!!! I used to do the elevated feet crunch all the time & forgot about it with all my change me up so time to add that back in – THX!!!!!

    Jody – Fit at 55 recently posted…Roll it Out for Core & AbsMy Profile


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