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Have a Wall? You Can Get a Workout

I’ve said it many times before; I do, I get upset with some of the excuses I hear about why people don’t eat healthier or exercise. A few of the most common are: “I don’t have time” or “I’m super busy” or “I’m too tired” (by the way, exercise can help you with that one!) or I’m too old” or “It’s too expensive”…you get the idea! Well, I have some news for you! If you have a wall you can get a workout in! There are many different variations of exercises that can be done to help you tone your entire body.

These are just a few of the exercises you can do using a wall wherever you are at the time! And yes, even during your bathroom break at work!

Wall Sits
Place your back against the wall and sit down with knees over your ankles. Be sure you have a 90% angle in your knees and press your back into it. You can even add extended arms over your head. This works your core, arms, shoulders, legs, and butt.  Raise the intensity by extending one of the legs to hip level and lower the opposite arm to shoulder level.  Then switch sides and complete a series of 12 reps.

Wall Push-Ups
Stand 2 feet from the wall and lean forward and place your hands on it. Proceed to do push-ups by pressing against the wall and pushing back to your original position. This works the chest, arms, shoulders, and core. Challenge yourself to pull one arm off the wall and place it behind your back and proceed to bend your elbow and do single-handed pushups. Switch off on your sides with a series of 12.

Want to change this up?

Go into standard pushup position and place the bottoms of your feet against the wall and do your pushups. Do not move your feet for this exercise. This one is intense and might even get our heart rate in the cardio zone!

Walk Planks
Another workout for your shoulders, chest, and core. Get into a plank position within an arm’s length from the wall. Be sure your shoulders are wider than your shoulder width. Raise your right arm and shoulder and place your hand on the wall. Hold this plank for 20 seconds and then switch sides. You can do 3 sets switching off so you do a total of 1 minute on each side. Trust me, you will feel this!

Split Squat
Stand your back against the wall and take a big step forward with your right foot. Shift your weight and press the bottom of the opposite foot against the wall while bending your elbows.  Bend your right knee ad switch hands as if in a running motion and then return to the original position.  This works your butt and legs by doing 15 reps on each side.

These simple exercises can be done anywhere where you find a wall and are a great alternative when you are traveling or simply want to take your workout outside. It’s just you, your goals, and a wall!

By the way, if the cost is your issue, you can create a home gym without spending a lot of money, and there is no monthly membership payment or any fees to pay. And you could be saving a substantial amount of money on gas by doing your workouts at home. You can use exercise bands or loops, or free weights and get an incredible workout. There are tons of programs available that can get you in just as good, if not better, shape! So, no more excuses and get it done!

Want more ideas? Message me.