Fitness Friday 11/6: Wall Challenge

Happy Friday to you all!  You're almost through another week!  Today's Fitness Friday mini workout is all on the wall today.  I challenge you to find some space and get through this workout 3 separate times today.  And for those of you in the office, my challenge to you is to find a coworker or friend to do this with!  Find some wall space on your lunch break and get movin'!  Ready?  Keep reading for the details!

Fitness Friday 11/6: Wall Challenge

Fitness Friday 11/6: Wall Challenge

3 x 3 (3 rounds, 3 times today)
Find an empty spot on a sturdy wall and let's work our muscles!

Jump Taps - stand facing the wall, about a foot away from it.  Squat down as low as you can and then jump up high tapping the wall with your finger tips.  Immediately go back down into a squat and jump up again.  Keep going for 1 minute.

Wall Sit - everyone's favorite!  With your back flat against the wall, lower yourself down so your knees are bent around 90˚ and quads are parallel with the floor.  Stay in this position with your hands out in front of you for 1 minute.  Trainer Tip: want a bit MORE of a challenge?  Every 15 seconds, lift one leg out straight and hold.

Snow Angels - come up from the wall sit so your knees are slightly bent.  Put your arms in a goal post position pressing against the wall firmly.  Keeping your arms on the wall the entire time, raise them up so your hands touch together, then lower them back down so your elbows come close to your sides.  Keep going for 1 minute.

Remember to repeat that 2 more times for the full workout, and try to fit it in twice more throughout your day today. 

Readers: chat with me!  Do you typically get up out of your desk chairs and move around at work?  What prompts you?  If you work from home, or are home today, do you have a spot on a wall where you can try this workout?  What's everyone up to this weekend?

Fitness Friday 10/9: A Mini Wall Workout

Happy Friday to you all!  Man it feels good to be back to a (somewhat) regular routine.  Yesterday was my first post since the move to upstate New York, and I have to say I'm pumped to be back at it.  The move really took it out of me for a while, but I finally got back into a fitness routine this week after signing the papers at VENT Fitness to be an instructor!  So, this week I'm trying out a variety of classes there to get a feel for the crowd they draw, the room I'll be teaching in, and also to meet the other instructors.  So far it's been great and I'm starting to feel rejuvenated. 

Alright, fitness time!  The class I took yesterday morning was a total body Tabata (my first ever!) and we did some moves on the wall which inspired today's mini workout.  This is a great workout to get your body moving at the office today because you no doubt have some wall space in your office that you can use.  Even those of you at home can do this workout anywhere there's a wall that will support you.  Ready for the fun?  Keep reading for details!

Fitness Friday 10/9: A Mini Wall Workout

Fitness Friday 10/9

3 x 3 (3 rounds, 3 times today)
Find some space on an empty wall and let's get to work! 

Trainer Tip: for any of these moves (particularly the push ups), you can make them easier by standing up closer to the wall, thereby allowing more support and stability.  If you want to make them more difficult, lower your hands and extend your feet out more.  In other words, higher hands & closer feet = easier; lower hands & feet farther away = harder.  Adjust as you need to!

15-second Wall Runs - start with your hands on the wall leaning into it, arms straight, feet slightly behind you.  From here, quickly run, keeping your arms straight and hands pressed against the wall.  Try to bring your knees high, up to hip level.  Keep running as fast as you can for 15 seconds.  (Think all-out sprint with high knees!)

15 Leaning Side Dips (each side) - start on one side, leaning against the wall with your arm straight and shoulder height, feet stacked.  From here, dip your hips down as far as you can without bending your arm, and raise back up to slightly higher than neutral.  Do 15 dips on one side, then switch to the other.

15 Push Ups - hands are against the wall, about shoulder width apart, arms straight, leaning into the wall with your feet extended slightly behind you on your toes.  From here, do a regular push up, bringing your chest as close to the wall as you can.  Do 15 push ups total.

Remember to continue the moves 2 more times through for the full workday workout, and try to get another 2 mini workouts in today!  It's easy when the only equipment you need is some wall space!

Readers: chat with me!  Have you ever done a wall workout before?  If so, what are your favorite exercises to do?  What's everyone up to this weekend?