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"The No-Equipment Workout\\nAll you need is a wall to firm every square inch. So lose the equipment (and the excuses).\\nMeet Marissa Stephenson, SELF's very own fitness editor, workout guinea pig and proud owner of those OMG abs. Do these moves three times a week on alternate days, and be ready: They're hard. But your body will be, too.\\n\\n__You'll need:__ Yup, just a plain old wall. Don't want scuff marks? Lose the sneaks. There\u2014one less thing to worry about.\\n\\n__Your plan:__ Do these seven moves three times a week on alternate days and you'll realize that sometimes it *can* be a good thing when your workout hits the wall. Ha, ha.\\n__Works: shoulders, upper back, abs, butt, thighs__  \\n  \\nSquat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs; repeat.\\n\\n__[Log this workout.](/mylogs)__\\n__Works: shoulders, obliques__  \\n  \\nStart on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds. Switch sides; repeat.\\n\\n__Video: [See the moves.](/fitness/workouts/2012/11/the-no-equipment-workout-video)__\\n__Works: shoulders, back, abs, butt, thighs__  \\n  \\nStart in plank, hands under shoulders, feet in line with hips and pressing into wall. Pull right knee toward chest (as shown), then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs, for 1 minute.\\n\\n__[Log this workout.](/mylogs)__\\n__Works: arms, chest, abs, hips, butt, hamstrings__  \\n  \\nStand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps. Switch legs; repeat.\\n\\n__Video: [See the moves.](/fitness/workouts/2012/11/the-no-equipment-workout-video)__\\n__Works: shoulders, triceps, back, abs__  \\n  \\nStart in plank, hands under shoulders, feet in line with hips and pressing into wall. Engage abs as you lift hips until body forms a wide inverted V (as shown). Return to start for 1 rep. Do 15 reps.\\n\\n__[Log this workout.](/mylogs)__\\n__Works: butt, abs, hamstrings__  \\n  \\nLie faceup with head away from wall, right knee bent and foot on floor, left knee bent 90 degrees with foot pressing into wall. Extend right leg toward ceiling and lift hips until body forms a straight line from left knee to shoulders (as shown). Pause, then lower hips for 1 rep. Do 15 reps. Switch legs; repeat.\\n\\n__Video: [See the moves.](/fitness/workouts/2012/11/the-no-equipment-workout-video)__\\n__Works: shoulders, abs, obliques, lower back__  \\n  \\nStart in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall.\\n\\n__[Log this workout.](/mylogs)__\\nDo just the previous seven moves and you'll firm up. Add this squat jump for 1 minute between each and you'll also torch serious calories.\\n\\nFace wall and squat deeply. We're talkin' thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly touch the wall as high as you can with both hands. No rest between reps!  \\n  \\n__[See the step-by-step instruction video](http://video.self.com/watch/the-no-equipment-workout-video)__  \\n  \\n__[6 Moves for a Hot Body](/fitness/workouts/2012/08/buti-workout-slideshow)__"^^<http://www.w3.org/2001/XMLSchema#string>
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