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7 Strength Training Wall Workout Ideas

We think of a gym with exercise equipment when we consider working out. In most cases, the idea of exercise in an empty room with just four walls can seem impractical. The reality is that you can turn the walls in a room into a strength training workout area and help you archive strength and fitness goals. It’s possible to use a wall in a number of ways to perform fitness routines that target and engage almost every muscle group in your body. Here are some tips to try.

1.  Wall Planks: This exercise will strengthen your core muscles, engaging them similarly as   the inverted wall push-up, except that you move your feet as follow:

2. Inverted Wall Pushups: Placing feet against the wall, using hands for balance, your body  will put pressure on the arms, shoulders, stomach, back, buttocks, neck and legs, muscles. This  will also increase co-ordination and flexibility.

  • With feet pressed against the wall 12 in. above the floor, assume a push-up position with arms below and slightly wider than the shoulders.
  • Lower body towards the ground like you would do traditional push-ups, with the feet straight and pressed against the wall.
  • Raise body to the initial position you started from, and repeat the maneuver 5 times.
  • Repeat the exercise 3 times and always keep the body from feet to head straight, with the arms doing the bending movement at the elbows.
  • Get into a push-up position with your feet pressed against the wall.
  • Hold this position, drag one leg off the wall and tuck it towards your chest while keeping the other leg pressed against the wall.
  • Return leg back on the wall and tuck the other one towards your chest, hold position again for a moment; switching positions for 5 reps each leg.
  • Repeat the exercise 3 times making sure you do not move your arms and ensuring to keep one foot firmly pressed against the wall.

3. Sprints against the Wall:A good cardio workout for fat burning and you can speed up weight loss if you mix it with resistance bands exercises.

  • In a standing position, place both hands on the wall at shoulder level.
  • Lean in until your body is at a 45-degree angle and bring up one knee towards the chest as if in a starting position in a race.
  • Quickly replace the leg and bring up the other leg, like trying to run through the wall; repeat 20 times in quick leg exchanges, pausing 10 seconds.
  • Repeat the exercise 10 times keeping the 45-degree body angle with your hands firm against the wall.

4. Hamstring Blasters: This targets muscles in the stomach, lower back, buttocks and hamstrings. Use a mat or towel to keep from sliding on the floor.

  • Lie down face up on the floor and place your heels and feet on the wall, with your knees bend at a 90-degrees angle.Calves parallel to the floor, lift the hips off the floor as far as possible, using the heels and feet against the wall as leverage and hold a few seconds
  • Slowly return to the starting position and repeat 12-15 times without resting at the bottom.

5. Single Leg Wall Squats: This is an intense workout, targeting the legs’ quadruple muscles, back, and abs. with the added bonus of improving balance.

  • Stand from a squat position with your back flat against the wall, knees bent at 90 degree angle, hands on your hips or back on the side of the wall.
  • Extend one knee until the calf is parallel to the floor and raise yourself on the supporting leg by pushing against the wall.
  • Lower your back to the starting position then switch to the other leg to repeat the movement.
  • Repeat the exercise 2 times with at least 5-10 reps in each segment.

6. Outer Thigh Toner: A great workout to strengthen your quads. Make it more intense by increasing the angle of your body to the wall.

  • Stand with your right side approximately two feet from the wall with feet together.
  • Support your body by bending your right arm and placing your forearm on the wall.
  • Keep your body straight and bring your left leg slightly in front of the right leg and raise it to the side, pause and return it to the starting position.
  • Switch to the other leg and complete at least 15 repetitions.
  • Plyometric Wall Pushups: Traditional plyometric pushups are intense and mostly done by advanced fitness enthusiasts. This version is suitable for everyone.
  • Stand 18 inches in front of a wall and lean forward. Next, place your hands on the wall at chest height and shoulder width apart.
  • Keep your spine straight and slowly lower your body towards the wall by bending your arms then pushing yourself back. Repeat the process 10-12 times.
  • Repeat the exercise 5 times or to make it more intense, repeat 5 times using one arm then the other.

Using a wall as a workout tool will save the expense of a gym and will also improve your balance, co-ordination and help you reach your strength training goals. nd will also improve your balance, co-ordination and help you reach your strength training goals.

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