28-Day Wall Pilates
Stronger legs, a stronger core and better posture in 15 minutes a day, with nothing but a wall.
$12.99
Instant PDF download. US Letter and A4.
Buy now, $12.99
About this plan
The Halemove 28-Day Wall Pilates is a complete, photo-guided program for older adults. Every exercise is shown with a clear photo doing the move, so you always know exactly what to do. No mat and no getting down on the floor: the wall supports you the whole way.
15 min a day. You'll need: a wall.
What's inside
- 15-page guide: 16 standing wall exercises, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 exercises on one page
- 4-week plan: starts gentle and adds a little each week (reps, rounds and holds all spelled out)
- 28-day tracker: tick off every workout
- Progress test: a simple wall sit hold, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 exercises and the weekly plan on one page
The 16 moves
Warm-Up
- Wall Roll Down
- Wall Angels
- Wall Heel Raises
- Wall Marching
Strength
- Wall Push-Up
- Wall Sit
- Side Leg Lift
- Back Leg Lift
- Wall Slide Squat
- Wall Plank
- Single-Leg Stand
- Toe Raises
Cool-Down
- Chest Stretch
- Calf Stretch
- Side Stretch
- Standing Quad Stretch
