Wall Exercise Challenge!

Posted in April 6th, 2009
by in Challenge, Exercise

Happy Monday! Hope you enjoyed the weekend. Let’s get the week started with the Wall Exercise Challenge! Our goal is to rotate through the four exercises 4 times each. *Start with 60 seconds the first rotation through, decreasing by 10 second increments each following rotation finishing the last set at 30 seconds. Find a wall and lets get started!

1) Wall Touches- Stand with feet shoulder-width apart, bend legs just a bit and jump up and tap the wall at arms length.

2) Wall Sits- Stand in front of a wall (about 2 feet in front of it) while leaning your back against it. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, hands at your sides.

3) Wall Pushups- Lean against wall, hands shoulder-width apart, and feet together. Keeping your body straight, tight core, squeeze buns and slowly lower until your chin touches the wall. Push back to starting position and repeat.

4) Wall Crunches- Lie on your back, place your feet on the wall bend knees and hips at 90-degree angles. Tighten your abdominal muscles while raising your head and shoulders off the floor. Hold for three deep breaths. Relax your neck and shoulder to avoid strain. Down to the start position and repeat.

Do you want to give the Wall Exercise Challenge a try?

Thank you to my wife Trisha for demonstrating the exercises! She did fantastic didn’t she! 🙂

*modify by either increasing or decreasing your times.

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When someone tells me there is only one way to do things, it always lights a fire under my butt. My instant reaction is, I’m going to prove you wrong!- Picabo Street
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34 users commented in " Wall Exercise Challenge! "

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Super Healthy Kids said,
in April 6th, 2009 at 10:10 am

My kids love to challenge each other to the wall sit. They try to see who can sit their longer. My daughter beats my boys every time.

Diana said,
in April 6th, 2009 at 11:04 am

She did a great job!

I will try this as soon as I get home this afternoon!

Kami Gray said,
in April 6th, 2009 at 11:46 am

I’m doing whatever your wife Trisha is doing! She looks amazing! Thanks Mark!

Yum Yucky said,
in April 6th, 2009 at 12:18 pm

Don’t underestimated those walls touches. They get me every time! It’s a perfect exercise as part of an intensity interval workout.

Mark Salinas said,
in April 6th, 2009 at 12:49 pm

Hi Super Healthy Kids! Fun! 🙂

Hi Diana! Go strong!

Hi Kami Gray! She does…thanks! 🙂

Hi Yum Yucky! They do get the burn on!

Missicat said,
in April 6th, 2009 at 1:05 pm

Will definitely try – I know the wallsits are tough!

tfh said,
in April 6th, 2009 at 1:44 pm

Trisha looks great! I am especially looking forward to trying the wall touches– I don’t regularly do those. Thanks!

dadivastreet said,
in April 6th, 2009 at 2:03 pm

What a wonderful way to start the day! This will help me in my quest to move it forward. Trisha looks fantastic! I have missed you, my friend! I’m back and looking forward to your blogs!

Mark Salinas said,
in April 6th, 2009 at 2:12 pm

Hi Missicat! Excellent! 🙂

Hi tfh! Wall touches are a nice change of pace.

Hi dadivastreet! Welcome back!

David at Animal-Kingdom-Workouts.com said,
in April 6th, 2009 at 3:22 pm

These are great exercises Mark. It’s amazing what you can do when you use a wall. Doesn’t get much simpler then that.

– Dave

POD said,
in April 6th, 2009 at 7:35 pm

I’m afraid the wall would move.

Cammy said,
in April 6th, 2009 at 10:53 pm

Thanks, Mark and Trisha! This will be a great little workout for those days when I want to do something but not a whole lot of it. 🙂

Mark Salinas said,
in April 6th, 2009 at 11:03 pm

Hi David! Very simple indeed!

Hi POD! Try it…It won’t move. 🙂

Hi Cammy! Absolutely! Thank you!

Sagan said,
in April 7th, 2009 at 12:45 am

Ooh nice- I like this idea of utilizing the wall space.

Dr. J said,
in April 7th, 2009 at 11:20 am

I’m all over the wall challenge! In the martial arts, we often talked about not using our skills unless we were backed up to the wall. I’m glad I can get some benefits from a wall now without having to kill anyone 🙂

Rupal said,
in April 7th, 2009 at 11:34 am

Great! Wall Exercise..who’d a thunk it! Easy and cheap!

THanks for this Mark and wife did an AMAZING job!

~rupal

cathy said,
in April 7th, 2009 at 11:53 am

Great exercises! There are a couple in there that I’ve never seen or thought of.

Tipper said,
in April 7th, 2009 at 12:44 pm

Trisha did a great job! If I let my family photo me doing them-there would be a lot of hysterical laughing!

bobbi said,
in April 7th, 2009 at 12:52 pm

wow never tried some of these, guess I will be hitting the WALL tonight:) THANKS M

James Hubbard, M.D., M.P.H. said,
in April 7th, 2009 at 2:44 pm

The wall sitting is a great one. Love the photos of your wife, great job.

Tom Rooney said,
in April 7th, 2009 at 3:01 pm

Your wife Trish looks great. The wall exercises can be quite a challange. Thanks for the routine Mark.

Alik Levin | PracticeThis.com said,
in April 7th, 2009 at 4:57 pm

Mark,
I enjoy your prescriptive and simple yet practical way of your guidance for the exercises.
I like stuff that I can bootstrap right away without any prerequisites…

Jolene said,
in April 7th, 2009 at 9:32 pm

I love your easy-to-incorporate-suggestions, can do exercises anywhere/anytime!

natural said,
in April 7th, 2009 at 10:58 pm

these will be just great for me next week when i’m on vacation. my gym is at work. stumbled this one for ya.

Lisa M said,
in April 8th, 2009 at 12:23 am

Great job Trisha!

I love the idea of wall crunches–I say “idea” because I just ate a few tacos, but tomorrow I will try and tackle this lol!

Mark Salinas said,
in April 8th, 2009 at 12:51 am

Hi Sagan! So are you in? 🙂

Hi Dr. J! Yikes! I don’t want to upset you! 🙂

Hi Rupal! Yes.. she did!

Hi cathy! Thanks!

Hi Tipper! We had to keep the kids away they like to joke around! 🙂

Mark Salinas said,
in April 8th, 2009 at 12:55 am

Hi bobbi! Even after kickboxing? Wow!

Hi Dr. Hubbard! Much appreciated..thank you!

Hi Tom! They certainly can be a challenge!

Hi Alik! I always appreciate your feedback!

Hi Jolene! Just a short amount of time is all it takes!

Hi Natural! Thanks for the Stumble! 🙂

Hi Lisa M! Oh those tacos can be deadly! Work them off! 🙂

FatFighterTV said,
in April 8th, 2009 at 1:21 am

Love these ideas – got walls everywhere. 🙂

Go Trisha!

Crabby McSlacker said,
in April 8th, 2009 at 12:58 pm

Oh good, another challenge to resist! I feel invigorated already!

🙂

Talli van Sunder, DPT said,
in April 8th, 2009 at 3:45 pm

Lots of good exercises to do! And all you need is a wall. 🙂

Mark Salinas said,
in April 8th, 2009 at 4:42 pm

Hi FatFighter! So true!

Hi Crabby! I was waiting for you! 🙂

Hi Talli! Just a wall to make some progress. 🙂

Phil said,
in April 11th, 2009 at 2:15 am

Mark those are great. Maybe we’ll have to add them to http://www.breakpal.com.

Rosabel said,
in April 12th, 2009 at 10:57 am

It looks so easy in the picture…

Exercise tips from around the web said,
in May 8th, 2009 at 10:07 am

[…] friend Mark has some great free exercise tips on his blog.  Check out these Wall Exercises and his wall sit challenges, part one and part […]