Nightly

Moderate Duration 14 minutes

Target Areas: Back, Core, Chest

Equipment: Wall

Added By Logan Barney

Nightly Workout, before bed or shower

Exercises

Set 1: 1 round

Wall Push Ups

1 min 20 secs

Transition

5 seconds

Dumbbell Bent Over Rows (5)

45 seconds

Rest

10 seconds

Set 2: 1 round

Dumbbell Rear Lateral Raises (3)

40 seconds

Transition

10 seconds

Dumbbell Chest Press ( 2 5's, RH)

45 seconds

Dumbbell Chest Press ( 2 5's, LH)

45 seconds

Transition

25 seconds

Set 3: 1 round

Alternating Bicep Curls (16 RH)

30 seconds

Alternating Bicep Curls (16 LH)

30 seconds

Transition

15 seconds

Hammer Curls (5)

45 seconds

Transition

15 seconds

Elbow Plank

50 seconds

Rest

10 seconds

Transition

25 seconds

Set 4: 1 round

Alternating Bicep Curls (16 RH)

30 seconds

Alternating Bicep Curls (16 LH)

30 seconds

Transition

15 seconds

Hammer Curls (5)

45 seconds

Transition

15 seconds

Elbow Plank

50 seconds

Rest

30 seconds

Set 5: 1 round

Sit-Ups

20 reps

Set 6: 1 round

Push-Ups

Reps until failure

Related Workouts

4 minutes, Intense

8 minutes, Beginner

5 minutes,

5 mins 46 secs, Beginner

Late Night

7 mins 30 secs, Moderate

Night Workout

5 mins 20 secs, Beginner

Workouts with the same Equipment

Restoration Masterclass (Woman)

1 hr 28 mins 45 secs, Moderate

Absolute Restoration (The Woman)

1 hr 5 mins 30 secs, Moderate

Total Body Workout With Wall Exercises

5 mins 21 secs, Moderate

💪 Fusion Strength

28 mins 35 secs, Beginner

☯️ The Internal Pillar

29 mins 45 secs, Beginner

🌙 Evening Unwind

12 mins 15 secs, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Fast Arms & Abs

Beginner

7 min

Chest

No Equipment

Nightly Short

Moderate

6 min

Back

Forearm Cinch

Beginner

2 m 30 s

Hiit Biking

Moderate

20 min

Legs

Cardio Machine

Standing Core Circuit

Beginner

11 min

Stability Ball, Dumbbells, Barbell, Kettlebells, Resistance Bands, Medicine Ball, Sandbags, Rehab Ball

Arm 💪And Neck ➿Stretches

Moderate

6 min

Arms

Exercise Mat

Nightly

Nightly Workout, before bed or shower

Exercises

Related Workouts

Workouts with the same Equipment

You Might Also Like

Fast Arms & Abs

Nightly Short

Forearm Cinch

Hiit Biking

Standing Core Circuit

Arm 💪And Neck ➿Stretches

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body

Workout Trainer PRO+