Edward Granlund on No-Equipment Fitness: Exercises Using Your Body Weight and a Wall

Edward Granlund, an avid CrossFitter, has witnessed that many people are under the impression that it takes expensive gym memberships or fancy equipment to get into shape. These exercises, however, make use of your own body weight and a wall.

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Edward Granlund focusing on bodyweight movement. 

We’ve all seen the infomercials and marketing ploys that attempt to persuade the general public to buy this or that exercise equipment in order to get fit. No doubt, many great pieces of equipment can help you along the way. But did you know that there is one free exercise tool that is often overlooked and underestimated? It’s the walls of your own home. Here are a few simple wall exercises to try:

Wall push-ups. Stand arm’s length away from your wall with your feet slightly apart. Place the palms of your hands on the wall shoulder-width apart. Slowly bend your elbows until your face is close to the wall but not touching it. Push back and repeat. You can make this exercise more difficult by either spreading your hands further apart or moving your feet further away from the wall.

Wall sits. This deceptively simple exercise will tone your legs and glutes in no time. Start by standing with your back against the wall. Slowly slide your back down the wall as if you were sitting in a chair. Lower your torso until your legs form a 90 degree angle with the floor. Hold for as long as you can. You can add intensity by raising one leg and crossing it over the other.

Wall climbers. Start out in a plank position with your feet close to the wall. Put your feet flat onto the wall. Your arms will be supporting your suspended body. Pull one knee into your chest; hold. Repeat with the other leg.

Wall crunch. Lie on your back with your head away from the wall. Put your feet on the wall to form a V-shaped 45 degree angle. Prop your torso up on your forearms. Engage your abdominals while you straighten your arms to rest on the top of your thighs. Hold for several seconds

Wall bridge. Lie on your back with your head away from the wall and legs against the wall in an L-shaped 90 degree angle. With arms by your sides and elbows in contact with the floor, bend both knees and place feet flat against the wall. Push against the wall to engage your glutes. Hold for several seconds.

As you can see from these simple exercises, you don’t really need a gym membership or fancy exercise equipment to increase your fitness level and tone your muscles. Try these exercises using your own body and the closest wall.

About the Author, Edward Granlund

Edward Granlund has long been a passionate student of the world. While pursuing his degree in Cybersecurity at Carroll Community College, he has distinguished himself at school with his attention to detail and natural problem-solving ability. Edward Granlund is a polyglot, accomplished flutist, CrossFitter, and martial artist, and plans to continue his track record of success with all his future endeavors.

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