Last week we introduced a push up challenge, the Ladder Pushups. I have a new challenge for you today, it is The Wall Sit Challenge.
The wall sit is a bit different from typical squats since you’re holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. Here’s the challenge and how to do it:
1. Stand in front of a wall (about 2 feet in front of it) and lean your back against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides for 30 seconds. Come back to start and repeat with an increase to 40 seconds, then 50 seconds and finally to 60 seconds.
3. To add intensity, hold weights or squeeze a ball between the knees.
Remember go at your own pace and start out at less hold times if necessary or if the challenge is too easy try the hold with one leg.
What do you think? Do you have a few minutes to take on the Wall Sit Challenge?
Never, Never, Never give up on your journey!