Inside My Current Workout Routine + How to Do is Wall Sit

Article updated on Fri, May 31, 2024 @ 2:02:44 PM GMT, first published on July 17, 2023 by Simon De Lafronde

We’re excited to take you on a journey inside a workout routine, where we’ll share the exercises, strategies, and mindset that have helped many achieve fitness goals. Whether you’re a fitness enthusiast or just starting your journey, We hope these experiences and insights inspire and motivate you to find a routine that works best for you.

Setting Intentions for Your Fitness Journey

Before lacing up your sneakers, take a moment to establish your “why.” What sparked your desire to get moving? Outlining your goals and intentions creates purpose and clarity to motivate you each day. Whether you hope to lose weight, reduce stress, gain strength, or simply feel more confident, put your aspirations into writing. Let this be an anchor when determination wavers.

Crafting Your Personalized Fitness Program

With clear intentions set, the exciting task of creating your fitness program awaits. While pre-packaged plans promise results, I believe tailored routines based on your unique goals, abilities, and schedule foster sustainment. Mix and match activities aligning with the below pillars of fitness to design a regimen as distinctive as you are.

Cardiovascular Training: The Heart of Health

Cardiovascular or “cardio” exercise is the cornerstone for overall wellness and longevity. Running, cycling, swimming, and similar aerobic activities elevate your heart rate, conditioning your cardiovascular system. With both mental and physical perks like reduced anxiety, sharper cognition, and surplus energy, it’s easy to fall in love with cardio! Just be mindful of overtraining and allow ample recovery time between intense sessions.

Resistance Training: Building Strength and Confidence

Resistance or strength training is an exercise utilizing body weight, free weights, machines, or bands to place strain on muscles and increase lean body mass. Not only will you develop bodily strength and resilience against injury, but inward fortitude as you progress and surpass plateaus. Celebrate each personal best! For optimal gains, overload muscles progressively in a controlled manner while refueling with protein-rich nutrition.

Mobility Movements: Flexibility for Function

The antidote for increasingly sedentary lifestyles, mobility, and flexibility exercises like yoga increase joint range of motion and elasticity of connective tissues. You’ll notice previously tight areas opening up, granting ease of movement. Regular practice assists everyday activities, maintains posture, decreases bodily pain, and reduces the likelihood of strains or sprains. Include foam rolling, static stretching, and routines focused on your problem zones.

Holistic Active Recovery: Listening to Your Body’s Needs

Just as integral to fitness as your workouts is recovery. Quality rest, proper fueling, and TLC for overexerted areas are vital for energy restoration. Honor signals of fatigue, soreness, or injury which prompt relaxation. Yoga, leisurely walks, massage, hydrating, nutritious eating, and ample sleep all assist the repair and growth processes for peak performance. Recover with mindfulness and your fitness practice becomes sustainable lifelong nourishment rather than burnout.

Putting together your perfect regimen is an evolving, creative process. Let what brings YOU vitality guide the way as you tune within and commit to your body, mind, and spirit’s fulfillment. Stay true to your “why” and each minute invested will radiate rewards back to you. Now go BE your best self through the movement you love!

How to Do a Wall Sit

A wall sit is a simple yet effective exercise that targets the muscles in your lower body, particularly the quadriceps, hamstrings, and glutes. It is a great exercise for building strength and endurance in your legs, and it can be done almost anywhere with just a wall for support. Here’s a step-by-step guide on how to do a wall sit:

1. Start by standing with your back against a sturdy wall. Your feet should be shoulder-width apart, and your heels should be about 2 feet away from the wall.
2. Slowly slide your back down the wall while bending your knees. Keep your back straight against the wall, and make sure your knees are directly above your ankles.
3. Continue sliding down until your knees are bent at a 90-degree angle, or until you reach a comfortable seated position. Your thighs should be parallel to the ground, and your lower legs should be perpendicular to the ground.
4. Maintain this position for a specific duration, such as 30 seconds to 1 minute, or as long as you can comfortably hold it. Focus on keeping your core engaged and your weight distributed evenly through your feet.
5. To come out of the wall sit, slowly push through your heels, and straighten your legs, sliding back up the wall until you are in a standing position again.

When performing a wall sit, it’s important to maintain proper form to maximize the benefits and prevent injury. Here are a few tips to keep in mind:

• Keep your back straight against the wall throughout the exercise.
• Avoid letting your knees go past your toes. Make sure your knees are directly above your ankles to protect your joints.
• Engage your core muscles to maintain stability and balance.
• Breathe deeply throughout the exercise, inhaling and exhaling steadily.

Wall sits can be modified based on your fitness level. If you’re a beginner, you can start with shorter durations and gradually increase the time as your strength improves. You can also make the exercise more challenging by adding weights, such as holding a dumbbell or kettlebell in your hands while performing the wall sit.

Incorporating wall sits into your fitness routine can help strengthen your lower body muscles, improve your posture, and enhance overall leg endurance. It’s a versatile exercise that can be done as part of a full-body workout or as a standalone exercise when you have limited time or equipment available.

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