Wall Workout

By: Cindy Stevens, on February 21, 2017

If you have a wall you have a way to get a workout in! There are many different variations of exercises that can be done using a wall. You do not always need an expansive room or a gym. The wall workout can help you tone your body. Here are some exercises you can do using a wall wherever you are at the time!

Wall Sits

Place your back against the wall and sit down with your knees over your ankles. Be sure you have a 90 degree angle in your knees and press your back into the wall. You can even add your arms being extended over your head. This works your core, arms, shoulders, legs, and butt. Raise this up a notch by extending one of your 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 the wall. 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 reps.

Want to completely 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!

Walk Planks

This is another shoulder, chest, and core workout. Get into plank position within arm’s length from the wall. Be sure your feet are wider than your shoulders. 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.

Split Squat

Stand with 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 and 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.

The wall workout options are a great alternative. Just you and a wall!

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Cindy Stevens

I am a health, fitness and wellness coach, college professor, and mother of older kids who wants to help other older women and moms meet their goals. I offer free coaching - Click here to contact me! Or, get more information about my VIP Program!!