There’s a fresh way to do body-weight routines, and it’s all about going vertical. Using a wall can intensify many moves that are typically done on the floor. Not to mention that you can find a wall anywhere.
This eight-move wall workout targets your lower body and core—to the point where you’ll likely feel your muscles quiver as you complete each set. That’s where the body changing happens. Plus, you’ll boost your balance, stability, and alignment: Working against a vertical surface helps improve your alignment because it gives you a physical guide for properly placing your body in space.
Do a dynamic warm-up consisting of mountain climbers, butt kicks, and jumping jacks. Then do 20 reps each of bridges; downward dog to plank; and forward, reverse, and side lunges. Hold a wall squat for 60 seconds. Then do the indicated reps of each move in the order below. For a cardio burst, do 1 to 2 minutes of shadow boxing or jumping jacks between moves.
1. Push-Up Tap:
How to:
- Start on floor in plank on palms facing the wall, about an arm’s length away.
- Do a push-up.
- At top of the push-up, tap your right hand to the wall (shown).
- Do a push-up.
- Tap left hand to the wall.
- Continue for 30 seconds to 1 minute.
2. Wall Squat Snow Angel:
How to:
- Stand with back against wall, feet together, 2 feet away from the wall.
- Lower into a wall squat and, pressing elbows and backs of hands to the wall, raise arms overhead as far as you can while keeping them against the wall.
- Lower arms below shoulder height as far as you can, still touching the wall (shown).
- That’s 1 rep.
- Do 20 reps.
3. Leg Lift Pike:
How to:
- Stand with the back-facing wall a leg’s length away.
- Hinge at hips, placing hands on the floor.
- Carefully walk both feet up the wall until legs are parallel to the floor, hands directly under shoulders.
- If too challenging to balance, invert; see scale down.
- Lift left leg.
- Tap left foot to wall, then lift it.
- That’s 1 rep.
- Do 15 reps.
- Switch sides; repeat.
4. Bridge Hip-Up:
How to:
- Lie faceup on the floor with right foot on the wall, right knee bent 90 degrees (so shin is parallel to the floor), left leg extended straight up toward the ceiling, arms by sides.
- Raise hips off the floor so the body forms a line from the shoulders to the right knee.
- Lower straight left leg to tap wall, then raise it back up.
- Lower hips to the floor.
- That’s 1 rep.
- Do 30 reps.
- Switch sides; repeat.
5. Wall Circle:
How to:
- Lie on the floor on the right side with body perpendicular to the wall, right knee bent so right shin is against the wall.
- Extend straight left leg so that left toes touch the wall as far up as possible.
- Glide left toes clockwise down the wall as close to the floor as possible.
- Return to start.
- That’s 1 rep.
- Do 30 reps.
- Switch sides; repeat.
6. Wall Squat Clam:
How to:
- Stand with back against wall, feet together, arms extended in front of you at shoulder height, then lower into a squat.
- Rise onto balls of feet to start.
- Keeping feet together, open knees out to the side.
- Return to start.
- Continue for 30 seconds to 1 minute.
7. Single-Leg Wall Lunge:
How to:
- Stand with your back to the wall, 2 to 3 feet away, and raise arms overhead.
- Bring your left leg behind you to place the ball of your left foot on the wall, about a foot and a half from the floor (leg should be bent).
- Bend right knee 45 degrees, reaching fingertips toward floor.
- Return to start.
- Continue for 30 seconds.
- Switch legs; repeat.
8. Single-Leg Wall Side Squat:
How to:
- Stand with your left side facing the wall, a leg’s length away.
- Place left foot on wall at hip height or slightly lower (choose a level where you can maintain a tall posture), hands in front of the chest.
- Maintain left foot placement on wall and bend the right knee about 90 degrees, pressing hips back.
- Return to start.
- That’s 1 rep.
- Do 20 reps.
- Switch sides; repeat.
