This doesn’t require a lot of space, any equipment and wont disturb the neighbours…
There are time’s when I can’t make it to the gym and like most people who live in London, working
out at home can come with a few restrictions. I live on the first floor in a tiny flat, so I put together a
workout that doesn’t require a lot of space, any equipment and that wont disturb my neighbours…
This is a full body workout that utilizes a number of bodyweight exercises and a lot of core strength.
Perform each exercise for 30 seconds and then take a 10 second break in between. Once your done,
repeat the whole work out again for another round. The entire work out should take just about 15 mins.
You can always add an extra round in if you want to challenge yourself or perform each exercise for
longer. Alternatively, if you want to start off slow, try each exercise for 20 seconds and work up.
Single Leg Lunge
Press one foot against the wall behind you, with the knee bent at a 90-degree angle. Lower your
body down and forward into a lunge. Make sure that the knee of your standing leg does not go too
far beyond your foot. Stand back up by pressing through the heel of the base leg. Do a 30 second
set on each leg.
Start with your hands flat on the floor and carefully walk your legs backwards up the wall behind
you. You should be in a slightly angled hand-stand. Keeping your arms straight and core strong,
bring one knee as close to your chest as possible and then return your foot lightly to the wall.
Repeat with the other leg. When comfortable with this movement, pick up the pace!
Start in a plank position with your arms straight and feet against the wall. Slowly walk your feet
and arms up towards the wall until you are nearly vertical to the floor. Only go as far as you can
balance. Then walk back down until your body is horizontal again. Keep your core engaged
and body as straight as possible throughout.
L-Stand + Alternating Leg Raise
Start with your hands flat on the ground and arms straight. Walk your feet up the wall until your
legs are parallel to the floor and your body forms a 90-degree angle. Core engaged, fully raise
one leg then return to the wall. Repeat movement on the other side.
Bridge Hip Raise
Place both feet flat against the wall, hip distance apart with knees bent at a 90-degree angle.
Your shins should be parallel to the floor. With your arms flat alongside you, keeping your neck,
shoulders and upper back on the floor, slowly lift your hips by focusing on your core and
pushing through your heels. Lower and repeat.
Wall plank Push Up
Start in a plank position with your feet against the wall and with your hands, slightly wide,
below your shoulders. As you lower in to your push ups, keep your core engaged and drive
your heels against the wall behind you. You can make it more challenging by placing your
feet higher up the wall.
Cross Body Toe Tap
Start in an angled hand stand with feet against the wall, keeping arms straight and hands flat
on the ground in front of you. Bring one leg down and as close to the opposite wrist as possible,
tapping the ground as you do so. Return to your start position and repeat with the opposite leg.
Wall Tricep Push Up
Standing at arm’s length from a wall, extend your arms so your hands are flat on the wall at
shoulder height. Press your body toward the wall as if doing a push-up. Push back to the start
position, keeping your elbows close to your sides throughout.
Plank + Wall Walk
Start in a plank facing the wall. Carefully walk your hands up as far as you can manage then
back down the wall to your start position. Keep palms flat and core engaged throughout.
Wall Sit + Oblique Crunches
Start sitting with your back flat against the wall as though you are in a chair. Your knees should
should be at a 90-degree angle and should not pass your toes. With hands lightly touching your
ears, perform a side crunch bringing one elbow towards your hip. Return to centre and repeat
on the other side.
Shop Syanne’s favourite gym wear below…