Isometric exercises like wall squats are gentle on your body, but can enhance your fitness in a surprisingly efficient way, ...

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Jumping jacks (full-body warm-up) Wall sit (lower body strength) Push-ups (upper body strength) Abdominal crunches (core strength) Step-ups on a chair (lower body and cardio) Squats (lower body ...

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“Perform some squats with the medicine ball before going into a full wall ball, then step-overs, box jump-overs and warm-up pull-ups, progressively.” We cover the exercises in more detail below.

Try It: Legs-Up-the-Wall Pose Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close ...