You’ll feel “the burn” exactly where we all want it most.

YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City
YOU’LL NEED a wall, plus some space to move. Put on sneakers with nonmarking, clean soles, to keep the wall smudge-free.
DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.
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YOUR TRAINER Tracy Carlinsky, founder of Brooklyn BodyBurn, a studio with two locations in New York City
YOU’LL NEED a wall, plus some space to move. Put on sneakers with nonmarking, clean soles, to keep the wall smudge-free.
DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.

Works: arms, chest, back, core, quads
Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

Wall Push-Up
Works: arms, chest, back, core, quads
Kneel with back to wall, hands on floor slightly wider than shoulder-width apart. One at a time, place feet on wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body. (Make it easier: Place feet on floor.)

Works: arms, back, core
Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall. Press into floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

Bridge Dip
Works: arms, back, core
Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall. Press into floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on floor.)

Works: core, butt, quads
Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

Wall Sit
Works: core, butt, quads
Sit with back against wall, knees bent 90 degrees. Lift and extend right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

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