'KUTV 2News - Fresh Start to Fitness: Workout using a wall'

Posted Feb 24, 2022

'No matter where you are or how busy your day is, if you have access to a wall, you can get in a quick cardio and strength-building routine, says Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray.  Beck recommends that you complete the following wall exercises a few times per week to start improving your overall health. Do each exercise for 60 seconds, resting 30 seconds between exercises. Run through the circuit two to three times, he advises.  1) Wall Lunge: Stand with your back about 3 or 4 feet away from a wall. Bend right knee slightly and extend left leg behind you, pressing the ball of your left foot against the wall at about knee height. Slowly bend your right knee to about 90 degrees, keeping front knee behind toes. Press through right heel to lift back up to start, keeping the ball of your left foot against the wall. Continue lunging for 30 seconds. Switch sides and repeat for another 30 seconds.  2) Clap Push-ups: Stand facing the wall, approximately 3 to 4 feet away, with feet hip-width apart and hands in front of your shoulders with your fingers spread open wide. Fall forward, placing hands on the wall and bending your elbows to bring your face and chest close to the wall. Quickly push off the wall, coming back to upright as you clap your hands in front of your chest. Go right into your next push-up, falling towards the wall and pushing off quickly. This time, however, as you come back to upright, clap your hands behind your lower back. Repeat for 60 seconds, alternating between front and back claps with each pushup.  3) Incline Mountain Climber: Stand about half your body\'s length away from the wall with your hands at shoulder height. Engage your core as you bring your right knee toward your chest. Return to starting position repeat on the left side. Do this for 60 seconds continuously.' 

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