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The Wall Circuit

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As a soccer player for both the Canadian national team and the Houston Dash, I’m on the road constantly. No matter where I am in the world, I use any available space to get in a quick, intense workout. There are so many exercises that you can do using no equipment.

Here are my top five exercises you can do using only a wall. This workout is only 10 minutes long and is sure to get your heart pumping. Perform each exercise for either 30 seconds or 30 reps and repeat 2 to 4 times. Have fun and stay Fit As A Pro on the Go!


1. Wall Jumps: Start by standing tall, facing a wall with feet shoulder-width apart. Extend your arms up above your head and rest your hands on the wall. Explode up and try to reach up the wall as far as you can. The purpose of this exercise is to get a good burn in the calves. As you jump, have a slight bend in the knees and flex your toes upward in the air, jumping on the balls of your feet. Make sure your breathing is steady and that your core is tight.

2. Wall Push-ups: Stand with feet shoulder-width apart, facing the wall. Place your hands in a push-up position, elbows in against the wall. Walk your feet out behind you as far as you would like. The closer you are to the wall, the easier it is. Go down into a push-up while keeping your core and upper body tight against the wall. Then explode up, bringing your hands off the wall. Fall back into the push-up again and repeat.

3. Wall Runners: While in the same starting position, extend your arms out in front of you with a slight bend in the elbow. Keep your core engaged while you bring your right knee up to waist height. As you bring your knee up, bring your toes up so you get ankle flexion, and then bring your knee back down to starting position quickly; repeat on the left side. This exercise is meant to be done quickly, like you’re running with high knees. Make sure to breathe.

4. Isometric Hip Holds: Stand against the wall on your right side. Bring your right knee up to waist height and push your hip and knee firmly into the wall. Engage your core and keep it tight. With your left leg, push your foot firmly into the ground. To complete an isometric exercise, push the body part you’re working into an “immovable object in a strong but motionless action.” For this exercise, just hold the position and push as much as you can into the ground and wall. I promise you, you will feel the burn on this one! Switch sides and repeat. Hold each side for 15 seconds.

5. Shoulder Shrugs with Wall Squat: Stand with your back against the wall and your feet just beyond shoulder width. Push down into a wall squat. Try to squat so that your knees make a 90-degree angle. If you can’t get down that low, a 1/4 squat works as well. Push both feet into the ground firmly and hold your squat while you bring your bent arms to shoulder height. With your arms on the wall and your back straight and core engaged, bring your arms slowly up over your head and then back down to the starting position. You should feel this working your back and shoulder muscles. Make sure to relax your neck, and maintain steady, even breathing.

SOURCE: MyFitnessPal

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