Fancy equipment, high priced gym memberships, annoying body builders flexing in the mirrors; none of those are necessary for this workout routine. All you need is a wall and some will to complete this short routine. This is a great workout to perform anywhere! Your home, the beach, the hotel, and even your work (on your lunch break of course). Use this quick combo to blast out a workout then move on with your day!
Wall Sits
This exercise can be performed on one leg or two! If you want to turn up the intensity, opt for a single leg wall sit. If you don’t think you’re ready for the big leagues, stick to two and add in more time. 30 – 60 seconds and your thigh will be burning in no time!
1. Stand in front of a wall (about 2 feet) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 30-60 seconds.
3. Come back to start position and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.
Wall Lunge
Yes, you read it correctly! Placing one foot on the wall behind you feels similar to a bench lunge. The main difference is that you must push in two directions to keep your balance. It’s great for the core, butt, glutes, and hamstrings. Perform 15 repetitions on each leg.
Wall Push-Ups
You have 2 options: Climb the wall with your feet to perform a plank, push-up combo. Or, place your hands on the wall for a simple version. Perform 12 – 15 then move onto the next “Body Burn.” To turn up the heat, you can also do a one armed pushup on the wall.
Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. To make it easier: Lower legs, place toes on floor with feet pressed against wall. This wall exercise will work your lower back, obliques, shoulders and abs. Add a push up to this wall plank.
“Simple” Wall Crunches
Sure they look simple, heck, you even get to lay down! If you want to add in extra low ab intensity, roll your hips towards your chest at the same time as you perform the crunch. This is what I call a double crunch in the gym!
Wall Hops
“Add this squat jump for 1 minute between each and you’ll also torch serious calories. Face wall and squat deeply. We’re talkin’ thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly touch the wall as high as you can with both hands. No rest between reps (source)!
You don’t have to have excessive amounts of time or equipment to blast out a short routine. You can also use these wall exercises as the “icing on the cake” to pair with your usual cardio workout days.
Adria Ali
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