28 Dec Get Toned with this Super Simple 4-Step Wall Workout
Sick of your basic bodyweight workout routine? Jump over to the wall!
Whether you’re traveling and looking for a quick and dirty routine, or don’t have time to make it to the gym, completing your workout on a wall will take your fitness up a notch.
Let us explain: Doing exercises on a wall will add a challenge, oftentimes requiring more balance, more strength, or a combination of both. It also cuts down on equipment needs and clutter, plus is super accessible—everyone has a wall, right?
Protip: Make sure the bottom of your shoes are clean, or wear socks to minimize any scuffing!
Squatting is simple—now it’s time to crank it up a notch and add the wall split squat to your repertoire. Do 12 reps on each leg, then repeat for 3 sets.
Try either power pushups (the kind where your hands push off so you’re not touching the wall), or even one-handed for a super challenge. Remember that the further your feet are from the wall, the harder the exercise will be. Do 3 sets … or until you just can’t do any more.
We know bridges are great for your booty—four of our favorite variations are here—but do them with your feet on a wall for added core and hamstring work. Do 3 sets of 10 reps.
Wall sits are already a muscle burner—pair them with a hip abduction for even more torture. Try doing 12 to 15 of these. Then take a break and go again.
You can also set a timer and do each move for 1 minute (with a 10- to 20-second break in between) for 20 minutes total. As each move becomes easier to accomplish, aim to finish more reps in a shorter amount of time.
And now…
Now you have a super-simple, 4-step exercise routine that you can do anyplace you have a wall!
Shelley Reckart
Posted at 18:20h, 10 JanuaryGood info
Victoria Ley
Posted at 22:09h, 09 JanuaryThank you. Very nice and easy things to do at home.