Effective Body-weight Wall Workout

Effective Body-weight Wall Workout

Happy Friday!  As I am approaching my way back into the living, I have started working out like it’s my job again …until, it kinda is, like, my job.  I live in a fantastic neighborhood at the moment. Within less than a mile, I have the beautiful Pollok Country Park as well as some fitness centers.  However, I love my at home workouts as well, and, well, our place at the moment isn’t the most spacious of abodes.  Don’t get me wrong, I love our apartment, but I’m just going to have to get creative when it comes to maximizing my space and workouts, while I’m breaking a sweat at home!

Body-weight workout benefits

Body-weight workouts are super popular for many reasons, most importantly because they are safe and efficient.  You should add some body-weight action into your routine in place of fancy weights and equipment to get a great resistance and heart pumping workout, and here’s why:

  • Body-weight exercises encourage well-formed movement patterns for people of all fitness levels, even those with physical limitations.
  • Body-weight movements encourage the development of core strength, stability, and coordination; these are all components which are essential to physical fitness.
  • Body-weight training better prepares you for “real life” lifting.  Need to move a heavy box, a piece of furniture, or just lifting your groceries up six flights of stairs (trust me, I know)?  Adding body-weight movement into your fitness routine can better prepare you for those everyday occurrences when you wouldn’t typically think about how you could injure yourself.
  • Body-weight training delivers effective results.  True, you may not get the gains you’re looking for training this way, but studies have shown that even individuals who have switched to body-weight training in place of traditional weights have maintained their strength levels over the span of several months.
  • Body-weight workouts are adaptable to smaller spaces and can be very versatile for people of all weights and heights.  However, not every workout is created equally, so be sure to keep that in mind if you start out on a body-weight training program.

Making the most of the space, you’re in

So, as I mentioned above, one of the greatest things about body-weight movement is that you don’t need equipment, but the another great thing is that you can work with multiple surfaces for your convenience.  The floor works amazingly with body-weight movement, but also utilizing chairs and walls are a wonderful way to incorporate body-weight exercises.

Body-weight Wall Workout.

This body-weight workout, featured in Shape Magazine and created by fitness expert, Joshua Lipsey,  says all you require for this workout is yourself and a wall.  Pretty doable, right?  All reps and detailed instructions are at the beginning of each move during this video demonstration.


As you can see, you need little space for this workout, and it’s super effective.  Sometimes we all just have to make the best with what we have, be it our body-weight or space we have to work.  The good news is that’s all we need to get a great workout.

How do you workout in a small space? Do you like body-weight workouts? Have any tips to share? I’m linking up with Jill Conyers for Fitness Friday, and you should too!



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  1. March 27, 2015 / 9:27 am

    Wall exercises can be some of the hardest. Thanks for the video link.

    Also, thank you for letting me know about your NASM exam prep post! So helpful! still freaking out a little about how much I need to learn 🙂

    Have a wonderful weekend!

    • Erin
      March 27, 2015 / 10:18 am

      You will totally rock that exam, Jill! You’ve got it! I had a panic attack on the way to my exam like in tears that I didn’t know anything and then it all just made sense once the exam was in front of me. The only thing I can say beyond doubt is know your assessments! 🙂

  2. March 27, 2015 / 10:53 am

    How lovely to live near to Pollock Park! it really is stunning, I love going for walks there. I’m right in the centre but pretty close to Kelvingrove Park – one of my favourite places in Glasgow.

    • Erin
      March 27, 2015 / 11:08 am

      I love being near Pollok Park and I’m about a mile from Queens Park too. I’ve been doing SO much walking about this week. Kelvingrove is lovely as well! I’m hoping to feel pretty at home in a month or so. It’s a really big adjustment, no matter how many times I’ve visited or how long I’ve stayed it’s SO different to actually be living here now. Thanks for reading, Jen! 🙂

  3. March 27, 2015 / 2:24 pm

    I love working out at home – and thank you so much for the reminder that body weight movement is JUST AS EFFECTIVE!!! I just love the idea of wall workouts! How fun!

    • Erin
      March 27, 2015 / 2:54 pm

      Thanks, Sam! I have become more enchanted with body weight movement for sure since my living space is so tiny! It’s a really rewarding workout too, it ain’t easy! 😉 Thanks for stopping by!

  4. March 27, 2015 / 7:26 pm

    I LOVE body weight workouts. They’re the best when it’s hot outside and i want to get my workout done outdoors and have no equipment. Always looking for new ideas!

    • Erin
      March 28, 2015 / 10:07 am

      Thanks, Beverley! I am really in love with body-weight workouts. As I just moved and left all of my workout room behind it’s keeping me in check! 🙂 I’m going to be developing more circuits as well that I will post up so keep an eye out! Thanks for visiting! 🙂

  5. March 27, 2015 / 11:24 pm

    This is great info! I’m starting a new workout routine next week (had my baby two weeks ago, and getting ready to regain my pre-baby body!!) and I’m all excited to get moving! So glad I found your blog!!

    I found your blog through a fellow blogger and thought I would stop by and say hi! It would totally make my day if you did the same.. or better yet, keep in touch! <3 – http://www.domesticgeekgirl.com

    • Erin
      March 28, 2015 / 10:14 am

      Hi Gingi! Congrats on your baby! Also congrats on starting a new workout routine, you’re going to feel great! As I’ve totally changed my environment I am going to be documenting more workout ideas for people who may not have loads of space or time to always hit the gym! Glad you found my blog, I’m going to pay yours a visit too! 😉

  6. March 30, 2015 / 11:36 am

    Body weight workouts are great! I need to do them more often! I live in an apartment so I always have to be mindful when I work out at home.

    • Erin
      March 30, 2015 / 12:34 pm

      Oh I hear you, Janelle! I’m working on a few more this week. I’m thinking of starting the tiny space workout network! LOL. Thanks for reading! 🙂

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