If you have access to a wall, you have a no-gym way to sneak in a quick strength and cardio challenge that’ll make big changes in your body, mood, and energy levels. With these few simple exercises, you can tone and tighten the areas we all want to work (butt, belly, legs, and triceps) no matter where you are or how crazy-busy your day. Just find an artwork- and furniture-free spot and get to it.
Here’s how it works: Do each exercise for 60 seconds, performing as many reps as possible with good form. Rest for 30 seconds between exercises. For an added bonus, do the entire circuit a total of 2 or 3 times. If you have a set of hand weights available, grab ’em (you’ll need them for the first move). If not, your own body weight will still provide a great workout.
Wall Sit With Front Shoulder Raise
A. Stand with your back against a wall, feet hip-width apart, holding one dumbbell in each hand. Keeping your back against the wall, lower into a squat position until your hips are in line with or just above your knees and your knees are over your ankles. Keep your abdominals tight and arms by your sides and extended toward the floor, palms facing the wall.
B. With a slight bend in your elbows, slowly raise dumbbells in front of your body to shoulder height, then lower with control. Repeat shoulder raises while holding the wall sit for the duration of the set.
Make it easier: Sit a bit higher, with less bend in the knees, or hold lighter dumbbells or no weight at all.
Touch and Go
A. Begin by facing a wall with your feet hip-width apart and your hands by your sides. Lower into a squat position, then jump up as high as you can and touch the wall overhead with your fingertips.
B. Land back in a squat position and keep repeating the move for the duration of the set.
A. Stand with your back about 3 or 4 feet away from a wall. Bend right knee slightly and extend left leg behind you, pressing the ball of your left foot against the wall at about knee height.
B. Tighten your abdominals, keep your back straight, and slowly bend your right knee to about 90 degrees, keeping front knee behind toes. Press through right heel to lift back up to start, keeping the ball of your left foot against the wall. Continue lunging for 30 seconds. Switch sides and repeat for another 30 seconds.
For the rest of this workout, click here to go to Prevention.com!