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?
A note: Make sure the bottom of your shoes are clean, or wear socks to minimize any scuffing!
1. Split squat with your back leg on the wall
Once you’ve gotten your feet wet with our beginner’s guide to squatting, add the wall split squat to your repertoire.
Do it for: 12 reps on each leg, then repeat for 3 sets.
Tryeither 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 it for: 3 sets, or until “failure” (meaning you can’t complete another rep).
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 it for: 3 sets of 10 reps.
4. Wall sit clam
Wall sits are already a muscle burner — pair them with a hip abduction for even more torture.
Do it for: 12-15, 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.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.