Hit the Wall ! No Equipment No Excuses Workout

On Vacation, NO Problem! No Equipment, NO Problem!

This is The NO Excuses Workout!

Are you going on a vacation and want to keep up with your workout? How about at home and you need to get a workout in but do not have any equipment? Maybe going to the park or beach or actually anywhere outside where you can find a small wall, bench or even a sturdy chair? ✓ The only other thing you need for your workout is your own body weight and you have an awesome workout ready to be completed! 💪

Step Up:  Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged.  Place your hands on your hips or by your side.  Then raise your right leg up to the wall (bench or sturdy chair) and step up onto the top bringing your left foot up to meet your right foot. You will be standing up on top then begin lowering your right foot back down to the ground then your left foot will come back down to meet the right foot.  This is one complete rep. Think of it this way . . . up, up, down, down with your feet.

Do: 3 sets of 25 reps

Elevated Lunge: Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged. Place your hands on your hips or by your side. Then raise your right leg up to the wall (bench or sturdy chair) facing away from the wall. The left leg will have a slight bend.  Slowly begin to lower into a lunging position, keeping your shoulders back and head elevated.  As you lower make sure that your front knee does not extend past your shoe.  If it does, then you need to expand your lunge, having greater distance between your feet.  Then slowly begin to raise back to your starting position.  This will be one complete rep.

Do: 3 sets of 20 reps on each leg

Side Push Off: Place hands on your hips, keeping your left leg straight, leaning towards the wall, place your right foot on top of the wall.  Keep your shoulders back and your core tight and engaged.  As you lunge into the wall, then push off with your right foot tapping your right foot close to your left knee. Try to avoid letting your right foot touch the ground.  This will engage more muscles in your legs and also work on your balance.  After you push off and have your right foot meet your left knee, that will complete one rep.  Do all moves on one side, then face the other direction and do the same move.

Do: 3 sets of 25 reps on each leg

Elevated Side Lunge: Place hands on your hips, keeping your left leg slightly bent, leaning towards the wall,  place your right foot on top of the wall, keeping your leg straight. Keep your shoulders back and your core tight and engaged.  Slowly bend your left knee going into a lunging position. Keep your shoulders back the entire time and make sure that your left knee does not extend past your shoes.  Then slowly raise back up to the starting position.  This will be a very small move, but your muscles will stay engaged the entire move, especially by keeping the other foot elevated on the wall.

Do: 3 sets of 15 reps on each leg

Push Ups: Place your feet a little closer than shoulder width apart, keeping your shoulders back and your core engaged.  Slowly lower your hands to the wall, keeping your body in a straight line.  Begin to lower your chest towards the wall, bending your elbows, keeping them back and in tight.  Core must be kept tight the entire time as to engage your core but also to protect your back.  Slowly begin to straighten your arms using your chest, shoulder and bicep muscles back to the starting position.  If this elevated pushup is too easy for you, then do the men’s pushups on the ground.

Do: 3 sets of 20 reps

Tricep Dips: Face away from the wall. Place your feet slightly less than shoulder width apart, keeping your shoulders back and your core engaged.  Place your hands on the wall with your fingertips facing forward and slightly hanging over the wall to hold on. Transfer the weight from your feet to your heals.  Slowly bend your elbows keeping them in tight and your weight towards the wall.  Then slowly begin to straighten your arms returning back to the starting position.  This is a very small move and requires great strength in your tricep muscles.

Do: 3 sets of 15 reps

Side Oblique Crunch: Your right hip should be towards the wall and your feet together placing your right hand on top of the wall. The left hand will be placed on your left hip.  Keep your shoulder back and your core tight and very engaged the entire movement.  Slowly dip your right hip down towards the ground then raising your right hip back to the starting position.  This will require great strength in your ab muscles, but mostly your oblique muscles (that is your muscles on either side of your abs, think of the muffin top 🙄)You must keep your core muscles tight the entire time to protect your lower back. Stay on one side for the completed reps, then switch facing the other direction for the next set of reps.

Do: 3 sets of 20 reps on each side

” great friends, great times, great memories “

Now if you are as lucky as I was yesterday, to have 3 wonderful ladies to go on a hike with, a run, or a walk, then awesome, keep your workout going!  Now you will get your cardio workout in too, plus extra leg strengthening and toning.  You can do your hike or walk before or after your workout above!  The best part is the company of great friends to do a workout with  . . . . hey, invite them to do your Wall Workout with you! 😊 😊 😊 😊

” forever blessed to have this wonderful man “

The MOST important part of any trip, or just life in general , is the people you are blessed to be around.  🙏  I am forever grateful for my fabulous husband, who was also my wonderful photographer!  📸 Thank you Tom! ❤️

” your attitude will always set the tone for your mood, find your happy place “

Now it’s time to head back home and leave this beautiful scenery . . . . BUT, I am going to go back home with this motto! 👍 

Clothing: top by Lululemon, shorts by Lululemon