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bodyzonesports.combodyzonesports.comSports and ComplexWellness
ZZ NNEE
30-Day Wall Sit ChallengeDon't let the wall sit fool you! You may remember this simple move from gym class, shaky legs and all, but have you tried this core-strengthening, quad-toning and calorie-burning exercise lately? Join our 30-Day Challenge and be the best wall sitter at BZ. All you need is a wall and a continuous 30 days between now and the contest end date on August 30.
Why the wall sit?A wall sit will improve the isometric strength in your legs, specifically in the quads and hamstrings, by holding a muscle contraction against the constant resistance of gravity.
How to do it?Stand with your back against a wall and your feet about two feet away from a wall. Lean your back into the wall and lower your hips by sliding your back down the wall until your hips and knees are at a 90 degree angle. Keep your back and head against the wall, and press both feet into the floor. Hold as long as you can, until you feel your form slipping. Shaking is normal and okay, and you'll feel a burning sensation in your leg muscles, but if you feel sharp pain, stop. Lastly, make sure you BREATHE as normally as possible throughout this exercise.
Earn points· Earn one point per day you work on your wall sit· Earn an extra five points (where indicated on the tracking sheet on the
reverse side) for posting your progress each week via a post with
#bzwallsit on our Facebook page (Facebook.com/bodyzonesports),
Twitter (@bodyzonecomplex) or our 2nd floor Wellness Center whiteboard.
Win prizesThe wall sit participant with the most points gets a free 50-minute personal training session by a BZ Personal Trainer of choice. All participants who turn in a tracking sheet get a free smoothie or shake.
For more info, go to bodyzonesports.com/blog or contact Laurie Schultz-Redlus at [email protected] or 610-376-2100 x284
30-Day Wall Sit Challenge Tracking SheetUse this tracking sheet to record your progress. First establish a baseline by timing how long you can hold the wall sit. Once you have that number, progressively add seconds to that number per the schedule below. For example, if your baseline is 30 seconds, Day 1 would be 40 seconds, and Day 2 would be 50 seconds, and so on. Rest days are important, so don't neglect them! *If you are being treated for high blood pressure, please check with your physician before you attempt this challenge.
Name ________________________________________________________________
Start Date _________________________ End Date _________________________
DAY ACTIVITY TIME
DAY 1 Establish baseline and record here _______
DAY 2 Add 10 seconds _______ DAY 3 Add 10 seconds _______
DAY 4 REST
DAY 5 Add 15 seconds _______DAY 6 Add 10 seconds _______DAY 7 Add 5 seconds and earn five
extra points for posting your progress/stats on Facebookor Twitter - #bzwallsit _______
DAY 8 REST
DAY 9 Add 10 seconds _______DAY 10 Add 10 seconds _______
DAY 11 REST
DAY 12 Add 15 seconds _______DAY 13 Add 10 seconds _______DAY 14 Add 5 seconds and earn five
extra points for posting your progress on 2nd floor Wellness whiteboard - #bzwallsit _______
DAY 15 REST
DAY 16 Add 10 seconds _______DAY 17 Add 10 seconds _______
DAY 18 REST
Laurie Schultz-RedlusWellness Services Coordinator
Certified Personal Trainer610-376-2100 x 284
DAY ACTIVITY TIME
DAY 19 Add 15 seconds _______DAY 20 Add 10 seconds _______DAY 21 Add 5 seconds and earn five
extra points for posting your progress on Facebook or Twitter - #bzwallsit _______
DAY 22 REST
DAY 23 Add 10 seconds _______DAY 24 Add 10 seconds _______
DAY 25 REST
DAY 26 Add 15 seconds _______DAY 27 Add 10 seconds _______DAY 28 Add 5 seconds and earn five
extra points for posting your progress on 2nd floor Wellness whiteboard - #bzwallsit _______
DAY 29 REST
DAY 30 MAX EFFORT – HOLD AS LONG AS YOU CAN AND RECORD NUMBER HERE _______
