Fitness Friday 2/19: Off the Wall

Today's Fitness Friday mini workout is a quick one, but it'll get you standing up out of that desk chair and moving some major muscle groups, which is the main goal of the Fitness Friday series here on the blog.  All you need for today's workday workout is some wall space on a sturdy wall that will support you leaning against it.  So go grab a coworker and let's move those muscles! 

Fitness Friday 2/19: Off the Wall

Fitness Friday 2/19: Off the Wall

2 x 3 - 2 times through the exercises, 3 times today
Find a sturdy wall that can you can lean on and let's work those muscles!  Each exercise is done for 1 minute, and you'll go through them 2 times for the full workout.

Wide Arm Push Ups - stand facing the wall with your feet slightly away from it, hands placed on the wall in front of you a little wider than shoulder width.  From here, lower your chest towards the wall in a push up.  Keep going for 1 minute.  Trainer Tip: the closer and more upright you are to the wall, the easier the push ups will be.  To make them more challenging, walk your hands down lower so you're at more of an angle.

Alternating Single Leg Wall Sits - face away from the wall and lower yourself down into a "seated" position, 90˚ angles in the knees if you can, back flat against the wall.  From here, lift one leg up and hold it out straight for 15 seconds.  After 15 seconds, switch legs.  Do that 2 times on each leg for a total of 1 minute.

Low Arm Side Bends - come up from the "seated" position slightly, back still flat against the wall, arms down by your sides with the backs of your hands against the wall.  From here, lean over to one side keeping your back against the wall, engaging your abs and obliques to lower yourself down and bring you back up.  Alternate sides for 1 minute.

Repeat that one more time through, and try to get in the full workout 2 more times throughout your day today.

Readers: chat with me!  Do you incorporate exercises into your workday?  What do you do?  Do you have a system for reminding yourself to get up out of your desk chair and move?  What's everyone up to this weekend?