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. 1. Wall Sit With Front Shoulder Raise Targets: Butt, legs, shoulders, and abs A. Stand with your back against a wall, feet hip-width apart, holding onedumbbell 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. 2. Touch and Go Targets: Legs, butt, and heart rate 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. 3. Wall Lunge Targets: Legs, butt 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. 4. Wall Side Push-Up Targets: Triceps, shoulders, chest A. Stand sideways with the right side of your body about 2 feet away from the wall. Hug your right arm around your body and reach your left arm across your chest and place left palm on the wall. B. Bend your left elbow and lean sideways into the wall until your right shoulder touches, then press off the wall with your left hand, pushing hard enough that your body moves away from the wall. Immediately "fall" back toward the wall and push off again with left hand. Continue for 30 seconds. Switch sides and repeat for another 30 seconds. 5. Plyo Wall Push-Up With Claps Targets: Chest, shoulders, arms, and core A. Stand facing the wall, approximately 3 to 4 feet away, with feet hip-width apart and hands in front of your shoulders with your fingers spread open wide. B. Fall forward, placing hands on the wall and bending your elbows to bring your face and chest close to the wall. Quickly push off the wall, coming back to upright as you clap your hands in front of your chest. C. Go right into your next push-up, falling towards the wall and pushing off quickly. This time, however, as you come back to upright, clap your hands behind your lower back. Repeat for 60 seconds, alternating between front and back claps with each push-up. 6. Wall Bridge Targets: Butt, backs of legs, core A. Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling, and your butt about 6 to 12 inches away from the wall. Bend your knees and plant your feet against the wall slightly above knee level. B. Squeezing your abs and glutes tightly, lift your hips up as high as you can, keeping your shoulder blades on the floor. Pause briefly then slowly lower your hips back down so your butt is hovering a few inches off the floor (don't let your butt touch all the way down). Immediately go into the next rep. 7. Legs-Up-the-Wall Crunch Targets: Core A. Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. B. Squeezing your abdominals, lift your shoulders off the floor, curling your chest upward. Pause for a moment, then slowly lower shoulders back to start position. Continue moving through the exercise for the duration of the set. 8. Double-Leg Windshield Wiper at the Wall Targets: Core, waist A. Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling, arms out to the sides at shoulder height with palms facing down. B. Pull your abdominals in and then slowly lower both legs down the wall to the right, stopping when your bottom leg is a few inches from the floor. Squeeze your abs and legs together as you reverse the move, bringing legs back to center. Repeat on the opposite side. Continue alternating sides for the duration of the set. Source
