Just stay still (workout without moving) - Part 2 Wall Sit

The most dreaded of the static exercises, or maybe just my personal nemesis, is the wall sit.  It is all the more daunting because it looks so easy.  We lean up against stuff all the time right?  That's all this really is.  You are just at a funny angle.  Here's how it goes: stand a foot or two away from the wall then lean back.  Slide you back down the wall until your knees form a right angle.  Then just hold it as long as you can.  Sounds simple right?  I think I made it about 30 second the first time I tried.

I hate photos like this.  Don't smile, be realistic. Grunt, grimace, grind your teeth in frustration, something, anything to show this exercise is not a pushover.  She is such a faker or she does this constantly for some kind of crazy wall sit competition.  

As you might have guessed, this is going to work your legs pretty hard.  First your quads. Quadriceps are the ones on the fronts of your thighs. These work to straighten you knee.  And your hamstrings. On the back of your thigh these are used to bend your knee. Needless to say after a couple sets of these your thighs might be a little warm (Warning: the previous sentence was a massive understatement)



Hope these are helping.  The next one is going to get a little weird.  It involves being upside down!


Just Stay Still Series:
1 Planks

He's going to pump..... You up!

My favorite fitness social media site, Fitocracy.com has teamed up with biggest fitness icon of all time, Arnold Schwarzenegger.  Together they have created something called the 1% Challenge.  Together they have created 5 workout routines (so far) that take about 15 minutes each.  There are strength and cardio as well as equipment and body weight routines. Where does the 1% come in?  15 minutes is roughly only 1% of your 24 hr day.

I've talked about Fitocracy before but adding in these routines takes it up a notch.  Your not just blindly trying out exercises to see what works, though that's not always a bad way to begin.  All of these routines have video tutorials which is great for beginners who aren't sure of correct form.  In preparation for writing this post I watched a couple and I would even recommend them to people who know the exercises.  There are some good tips on how to keep your form all the way through the routine.

My favorite Routine is B or the Body Weight Circuit.  These means you can do all the exercises without buying any equipment going to the gym or even being at home.  If you live out of a suitcase you still don't have an excuse for not doing these.  Once again this is a great routine for beginners because it's much harder to injure yourself with no heavy objects around.  If this gets too easy you can always up your repetitions or jump over to the intermediate body weight routine D.

To ease myself back into working out and make sure I don't injure myself like I did last time this is how I'm starting off.  Personally I have added in some crunches and side planks but as with any exercise routine only do what feels comfortable to you.

//Actuator//