Fitness gurus have put together one of the best no-equipment workouts that require only a wall – yes, one wall – to firm and tone your entire body!
So what are you waiting for? Get started today! For free!
Do these exercises three times a week on alternate days.
Workout #1 – Sit and Squat
Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs; repeat.
Workout #2 – Side Slimmer
Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds. Switch sides; repeat.
Workout #3 – Climb the Wall
Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Pull right knee toward chest (as shown), then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs, for 1 minute.
Workout #4 – Arm Fat Fighter
Stand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps. Switch legs; repeat.
Workout #5 – Pike Position
Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Engage abs as you lift hips until body forms a wide inverted V (as shown). Return to start for 1 rep. Do 15 reps.
Workout #6 – Booty Bridge
Lie face up with head away from wall, right knee bent and foot on floor, left knee bent 90 degrees with foot pressing into wall. Extend right leg toward ceiling and lift hips until body forms a straight line from left knee to shoulders (as shown). Pause, then lower hips for 1 rep. Do 15 reps. Switch legs; repeat.
Workout #7 – Pumped Up Plank
Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall.
Workout #8 – Torch Some 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!
As mentioned, try to do these exercises at least three times a week, alternating days so as to let your body rest in between workouts. Soon you will see that you will be toning your entire body and burning calories like never before – and all without spending a dime on gym memberships or clunky home workout equipment!