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Take Your Workout to the Wall

Posted on February 15, 2018 by Kellie Davis
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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

  1. 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.
  2. Rest 30 to 45 seconds between sets.



Kellie Davis

Kellie Davis

Kellie Davis ran before she crawled and is constantly feeding her insatiable appetite for competition. In 2009, she competed in her first figure bodybuilding show and subsequently started a fitness blog titled to help other moms and career women make positive fitness and lifestyle habits. Her blog spring-boarded her fitness writing career, and shortly after she was in the gym coaching clients. Davis discovered the perfect marriage of fitness and writing, and has since co-authored the popular women's strength training book Strong Curves, launched a handful online fitness programs, and is also the co-founder of, a comprehensive intermediate resistance training system. As a fitness writer and personal trainer, she is known for helping hundreds of women achieve optimal health through her innovative fitness programs designed for those with a busy lifestyle. In her spare time, Davis dotes on her amazing husband and two children, attends The George Washington University as a graduate student, competes in powerlifting, takes the field in co-ed softball, and spends time with her two adoring dogs and brood of backyard hens.

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