Fitness

No gym? No time? No excuses!

The last couple of weeks have been a whirlwind for me. I’ve been traveling for work like a crazy woman. While away at work, I had meetings starting at 6:45am and then working until 11:30pm most nights. Needless to say, I was worn the F out. However, no matter how tired I was, I always found enough energy for a quick workout….even if it was just for a short fifteen minutes. Exercising gives me energy and it makes me feel better about myself. Straying from a consistent workout schedule isn’t an option for me because once I fall off that horse, I know it’s going to be hell getting back on!

My workweek in Vegas made it hard for me to hit the gym. The fitness center didn’t open until 5am, which didn’t allow me enough time to get a full workout in with enough time to shower, get dressed, and walk 10 miles to the convention center. It wasn’t really 10 miles, but it sure as hell felt like it in my “big girl” shoes. I brought my flats with me, but I rarely put them on. I’m only 5’0″, I didn’t want to get lost in the shuffle…so heels it was!

Those who know me know that I’m a gym rat. I love strength training with weights so I was really bummed that “gym-ing” wasn’t an option for me. Therefore, I had to get really creative in my hotel room workouts. I made one wall my best friend for the week. Using only my body weight for these exercises I felt like I got a pretty good workout in….and in a small amount of time! #winning

I wanted to take a moment and share some of my favorite exercises because I know there are many moms out there who can’t get to the gym or have little time to workout in general. All you need is a few minutes and a wall. I promise you’ll thank yourself later.

  1. Wall Push-ups

Put your feet on the wall at least 12 inches off the floor. The bottoms of your feet should be pushing against the wall. Put your hands in a push-up position directly below your shoulders. Lower your upper body towards the ground while driving your feet against the wall without moving them. If you want a greater challenge, put your feet up higher on the wall. Perform 3 sets of 10 reps.

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  1. Wall Mountain Climbers

Start by getting into a push-up position with feet against the wall. Rather than doing push-ups, you’ll want to hold this position and then pull one leg off the wall up towards your chest and then return your foot back to the wall; alternate your legs. Do 3 sets of 10 “tucks” on each side.

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  1. Butt Bridges

Lie with your back on the floor and bend your knees to a 90-degree angle with your heels on the wall. Your shins should be parallel to the floor. Slowly lift your hips off the floor by pushing your heels against the wall, hold for 2 counts, and then slowly lower your hips down without resting at the bottom. For a greater challenge, cross one foot over the opposite knee so that only one foot is against the wall. Repeat 10 times for 3 sets.

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  1. Single-Leg Wall Squats

With your back flat against the wall, sink down into a squat position with your knees bent at 90 degrees. Your feet should be hip-width apart. Fully extend one leg out until it is parallel to the floor and hold for 10 seconds. I like to put my hands out in front of me for a greater challenge.  Lower your leg back down and then switch legs. Repeat 2 more times for each leg.

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  1. Hamstring Blasters

Lie with your back on the floor and bend your knees to a 90-degree angle with your toes on the wall. Your shins should be parallel to the floor. Walk your feet up and down the wall without resting at the bottom. Do this for 30 seconds and repeat 2 more times.

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  1. Plank to Wall

Get into plank position facing the wall with your hands directly under your shoulders. Lift your right hand and place it on the wall in front of you. Then lift your left hand and place it on the wall next to your right hand. You’ll then want to lower your right hand back to the ground followed by your left hand. Repeat this for 10 times for 3 sets.

(Video shown in 3x speed)

There you have it, my friends, some my favorite body weight exercises using the wall. You don’t need a gym or a lot of time. You just need a wall and a few minutes of “me” time. I hope you love these exercises as much as I do!

Yours truly,

Angie

 

 

 

 

 

 

 

 

 

 

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