November is such a busy month — family get-togethers, holiday shopping and parties, and the year’s most thankful of meals — but everybody can spare just five minutes a day. That’s why November’s WellATL challenge is quick but rewarding: The Wall Sit Challenge. Get your legs and butt in shape with our 30-day challenge and by Thanksgiving, you’ll free up an extra seat at the adult table… because you won’t even need a chair! Do it at your office, at home while you’re watching your fave show, or against a tree at the park. You’ll build strength slowly throughout the month with slowly increasing difficulty until, by day 30, that three-minute wall sit will be a breeze. Tweet us @wellatl or visit us on Facebook to let us know how you’re doing throughout the month. Use #WellSitATL for your chance to win sweet prizes throughout the month.
First, know your technique. This video will show you how it’s done. Download a printable calendar (complete with boxes to check off to help you feel oh-so-accomplished!) below.
Day 1: 20 seconds
Day 2: 30 seconds
Day 3: 20 seconds, rest for 20, 20 seconds
Day 4: 40 seconds
Day 5: 30 seconds, rest for 20, 30 seconds
Day 6: Rest
Day 7: 50 seconds
Day 8: Three 30-second wall sits with 30 seconds rest in between
Day 9: One minute!!
Day 10: 70 seconds
Day 11: 60 seconds, rest for 20, 30 seconds
Day 12: Rest
Day 13: Three 40-second wall sits with 40 seconds rest in between
Day 14: 1 minute 20 seconds
Day 15: 1 minute 30 seconds
Day 16: Three 50-second wall sits with 50 seconds rest in between
Day 17: 1 minute 40 seconds
Day 18: Rest
Day 19: 1 minute 50 seconds
Day 20: Two minutes!!
Day 21: Two 60-second wall sits with 30 seconds rest in between followed by one 30-second wall sit
Day 22: 2 minutes 10 seconds
Day 23: 2 minutes 20 seconds
Day 24: Rest
Day 25: 2 minutes 30 seconds
Day 26: Three 60-second wall sits with 40 seconds rest in between
Day 27: 2 minutes 30 seconds
Day 28: 2 minutes 50 seconds
Day 29: Three 60-second wall sits with 30 seconds rest in between
Day 30: Three minutes!!! Congratulations! You did it!