No Time? No Problem! Do this Quick Home Workout

Do You Want To Do a Quick Home Workout Without Equipment?

Do you like exercises that don’t require equipment?  Looking for an effective full-body workout? I’m sharing a full body wall workout with you.  All you need is a wall! I created this workout to prove you can exercise when you’re travelling and don’t have access to a gym, or you can’t make it into your gym because of your schedule. 

Wall Jump and Touch

Sets: 2-4 sets

How to do it: Begin by facing a wall with your feet hip-width apart and your hands in front at chest height. Lower into a squat position, then jump up as high as you can and touch the wall overhead with your fingertips. Land back in a squat position and keep repeating the move for the duration of the set.

Wall Lunge

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Stand with your back about 3 or 4 feet away from a wall. Bend your left supporting knee slightly and extend  your right leg behind you, pressing the ball of your right foot against the wall at about knee height. Lean forward, keep your back straight and tighten your abdominals. Slowly bend your left front knee to about 90 degrees, keeping your front knee over your ankle and behind your toes. Press through your left front heel to lift back up to start, holding the ball of your right foot against the wall. Continue lunging for 30 seconds. Switch sides and repeat for another 30 seconds.

Plyometric Wall Push Ups

Sets: 2-4 sets

Reps: 12-15

How to do it: Start facing the wall approximately 18 inches away; lean in and place hands on the wall at chest height, shoulder-width apart. Slowly lower your body in towards the wall by bending your arms, then quickly extend your arms and push yourself back, “catching air” as you push away (keep the body straight throughout the move) and then “land” back on the wall with elbows bent.

** For a more significant challenge, do 5 reps with both hands and then 5 each using only one arm and then the other

Wall Pistol Squats

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Stand with your back flat against the wall in a squat position, knees bent to 90 degrees, feet hip-width apart (hands on hips or out to your sides against the wall for a greater challenge). Extend one knee until your leg is parallel to the floor and straighten up by pushing against the wall and straightening your supporting leg. Lower back down and repeat. 

Sprints Against the Wall

Sets: 2-4 sets

Reps: 20 quick leg exchanges pause 10 seconds then do another set immediately  

Mix in this cardio drill between resistance exercises to drive up your fat burning potential.

How to do it: Place hands on a wall at shoulder height in a pushup position. Lean in until your body is at a 45-degree angle; bring one knee up to your chest in a starter position and then quickly “run” by alternating legs as if trying to run through the wall. 

Wall Push-Back Rows

Sets: 2-4 sets

Reps: 12-15

How to do it: Stand in a corner with your back relaxing against the walls and your feet about six inches from the corner. Place your elbows against the wall. With your body in a nice straight line, drive off the wall with your elbows, pressing your chest out and pinching your shoulder blades down and back. Relax back into the corner, keeping your body in a nice straight line from your head to your heels. Do not arch your low back as you press out. Also, make sure not to shrug your shoulders.

Outer-Thigh Toner

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Stand with your right side to the wall, approximately two feet out from the wall with feet together; place your hand on the wall for support. Keep your body straight (do not allow your hips to sag towards the wall). Bring your left leg slightly in front of your right foot and slowly bring it out to the side, pause and return to starting position.  

** Add an ankle weight for more resistance.

Inner-Thigh Toner

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Stand with your right side to the wall, approximately two feet out from the wall with feet together; place your hand on the wall for support. Keep your body straight (do not allow your hips to sag towards the wall). Bring your left leg slightly in front of your right foot and slowly bring it out to the side, pause and return to starting position.  

** Add an ankle weight for more resistance.

Wall Angel

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Stand with your right side to the wall, approximately two feet out from the wall with feet together; place your hand on the wall for support. Keep your body straight (do not allow your hips to sag towards the wall). Bring your left leg slightly in front of your right foot and slowly bring it out to the side, pause and return to starting position.  

** Add an ankle weight for more resistance.

Wall Bridges

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Lie faceup on the floor and bend your knees to a 90-degree angle and place your heels on the wall; your shins should be parallel to the floor. Lift your hips off the floor by pushing your heels against the wall; hold and then slowly return to starting position without resting at the bottom. If you are sliding on the floor, lie on a yoga mat or rug.

Plank Wall Walk-Up

Sets: 2-4 sets

Reps: 12-15 per side

How to do it: Start in a plank position about a foot away from the wall. Place right palm on the wall, then left palm, keeping core engaged. Lower right palm to the floor, followed by left. Repeat, leading with the left hand.

To decrease the intensity start by doing a knee plank

Qualified Elite Personal Trainers Will Show You How to Train Effectively

Infofit recommends that anyone new to exercise should hire a certified personal trainer.  A qualified elite personal trainer can save you a lot of wasted time by teaching you how to train safely and effectively the first time.  

Infofit also recommends that anyone between the ages of 15 and 69, should fill out a Par-Q (Physical Activity Readiness Questionnaire )  which will tell you if you should check with your doctor before starting. Anyone over the age of  69 should still fill out the form ,however, if you are not used to being very active, check with your doctor before starting any exercise program.

Hope you all enjoy this program! Happy Training

Cathie Glennon – BCRPA/SFL, Clinical Exercise Specialist, Pharm Tech (Level 3)