Traveling? Just get to a WALL

Here's a workout you can do as long as you have a wall nearby:


Facing the wall:
12 - Wall push-ups (hands on wall, do a push up)

12 - handstand kick-ups (hands on floor, kick legs up to vertical, alternating lead leg)
12 - volley ball blocks (jump up and touch wall with fingertips)





Get down:
12 - bridge hip raises (facing wall with feet on wall, back to floor, raise hips up)


12 - reach for the sky (facing wall, legs vertical against wall, reaching up for feet)
12 - single leg bridge hip raises Right leg
12 - single leg bridge hip raises Left leg



Going into plank:
12 - plank push-ups (facing away from wall, feet against wall, hands on the ground)
 

12 - plank to handstands (in plank, facing away from wall, feet against wall, walk feet up so your body becomes vertical)


12 - side plank (in plank but on one forearm in side plank)


1 minute - plank hold (facing away from wall, feet against wall, hands on the ground)





Face away from Wall:
12 - Right leg lift in wall sit (R leg lifts, L leg is 90 degrees, butt & back against wall)
12 - Left leg lift in wall sit (L leg lifts, R leg is 90 degrees, butt & back against wall)
1 minute - figure 4 Left leg in wall sit
1 minute - figure 4 Right leg in wall sit
12 - R leg lunges (Left foot against wall, Right knee lunging)
12 - L leg lunges (Right foot against wall, Left knee lunging)
1 minute wall sit (both knees 90 degrees, butt & back against wall)


figure 4 @top left picture, wall sit @top right, and single leg lifts @bottom left (single leg lift hold @bottom right)


wall lunges






repeat whole workout x2

Burn calories! Just stand up!

Recent survey shows the average person is on their butts for 12 hours a day - either at work, on the computer, or watching TV/relaxing at home. Add that to the 6-8 hours we spend sleeping. That's a whopping 18-20 hours either on our butts or laying down.

Did you know that just by standing, a person's heart rate is 10 beats faster than a person sitting. That measures out to about 0.7 calories per minute. That's between 40-50 calories per hour, depending on how active one is standing. If you stand 3 hours a day for 5 days, you've burned anywhere from 600-750 calories. Added up over a year, that's 30,000 extra calories burnt which is about 8 pounds of fat. Just from standing. 

We can't all stand up at work, but small adjustments will increase this amount. If you have a desk job, maybe walking over to your co-worker's cube instead of emailing them? Standing while talking on the phone.

We've had research done on this subject since that 1950's. So why, are we only now making this a priority? Did you know that some elementary schools are actually taking out sitting desks and replacing them with desks where children are able to stand? It stimulates better blood flow and better focus. Better focus means better learning.

This could be you at work! Better blood flow means better focus to your work which means more efficiency at the workplace!

Even if you're not a fitness buff, or just trying out Kaia, keep this in mind for at home. Something as simple as standing could help you shed some pounds as compared to being sitting.

Here is a list of standing activities (waiting in line, getting dressed) and a calorie calculator for these activies for 30 minutes.

How you can avoid sitting a bunch. What the cool video with fun music.

You can also read up on standing student desks here.