31-Day Wall Sit Challenge

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One question: How is it March 2017 already?! I don't know about you but I love wall sits. I used to incorporate them as active rests in a lot of my workouts but over the last few months I wasn't doing them. I started adding them back and decided the everyone should love them as much as I do. ;-)

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!

Confused about what a wall sit is? It is exactly as it sounds and here's how to do it:

1. Stand with your back flat against a wall.
2. Walk your feet out so that when you sit down your legs are bent at a 90-degree angle. Your feet will likely be about two feet in front of you and about 6-8" apart.
3. Slide your back down the wall to sit in your invisible chair. This is where your legs should be at a 90-degree angle. Your knees should be straight above your ankles.
   • Your feet should be flat on the ground, and your back and shoulders should be flat against the wall. Hold your stomach in the entire time you are in the wall sit position.
4. Stay in this position for the desired time.

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If you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time down and work your way up. This challenge is totally customizable based on your fitness level.

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Legs - Weight Training Workout

I don't know what it is about legs...I just love to train them! I guess it's because we hike so much so I like to have strong legs and I know that leg day helps. This is one leg workout I've been doing, similar to the training in the She Sweats 12-Week Transformation but with cardio bursts added in. You will definitely feel the burn, it usually hits me about two days later!

LEGS
WEIGHT TRAINING WORKOUT

Back Extensions 3X15

Weighted Side Step Ups 3X12
Butt Kicks 30 seconds

Leg Press 3X12
Swing Thru Lunges 3X12 each leg

High Step Ups (no weight) 3X12 each leg
Wall Sit 30 seconds

Back Extensions 3X15
Donkey Kickbacks 3X12 each leg

Enjoy. ;-)

Leg Exercise - Step-Up Variations

It's no secret that leg day is my favorite. It's also no secret that step-ups are my favorite exercise. Yes, those are both true statements!

There are many different ways that you can preform a step-up. I wanted to share a few here with you today. Step-ups are incorporated into all of our workout plans and I even created a 30-day step-up challenge! Try incorporating these into your next leg day routine!

Leg Exercise - Step-Up Variations

How to perform step-ups:

1. Stand in front of a bench holding weights by your side (or use an EZ bar across your shoulders)
2. Simply step up onto the bench with one leg and step back down again
   • You can either alternate legs or finish all listed repetitions on one leg before moving on

Variations:

• Step-Up with Knee Lift (center picture) - Perform a regular step-up and then lift your opposite leg as seen in the middle picture
• Step-Up with Rear Leg Extension (right picture) - Perform a regular step-up and then lift the opposite leg behind you, really squeezing your glute muscles

Tips: If you are a beginner you can make this exercise easier by not using any weight and stepping onto a low platform. If you would like to make this exercise harder, you can do these weighted on a high platform.