We've partnered up our friends at Health Perch to bring you some new exercises to spice up your workout. Whether you’re short on space, time, or budget, getting creative with your workout routines can lead you straight into a wall—literally. Find a cozy corner at home or at the gym and hit up these great wall-friendly moves for a solid, full-body workout.
Wall exercises are a perfect way to engage stabilizer muscles in the core, shoulders, and hips. You can increase or decrease the intensity of an exercise by positioning yourself on the wall at different angles. The options for a fun exercise routine are endless. Clear some space and let’s work up a sweat!
Putting it All Together
Got these moves down? Time to get to work. Below is a beginner and intermediate wall workout you can take anywhere.
Beginner Wall Workout
1a. Wall sit: 3 sets, 10 to 30 seconds
1b. Incline push-up: 3 sets, 5 to 10 reps
2a. Hip bridge: 3 sets, 8 to 12 reps
2b. Incline pike push-up: 3 sets, 5 to 8 reps
2c. Incline mountain climber: 3 sets, 8 to 12 reps each side
Intermediate Wall Workout
1a. Single leg wall sit: 3 sets, 20 to 40 seconds each side
1b. Caterpillar climb: 3 sets, 2 to 5 reps
2a. Single-leg hip bridge: 3 sets, 8 to 12 reps each side
2b. Decline push-up: 3 sets, 5 to 10 reps
2c. Decline mountain climber: 3 sets, 5 to 10 reps each side
Notes:
- If you see a number with a corresponding letter (2a., 2b.) then those are paired supersets or circuits. Do 1 set of each exercise prior to rest.
- Rest 30 to 45 seconds between sets.
Learn, Share, Inspire
Coach Fred