Wall Sit Hold
Options: if unable to go all the way down to parallel, perform at a 1/4 Squat.
💪/🤰 perform for 30-60 sec.
🔥 hold a weight in your hands!
Equipment: a wall or vertical surface. Perform a 1/2 Squat Hold if none available.
Options: perform overhead, then to eye level, then to chest level.
💪 perform for 1-2 min.
🤰 perform 1-min Single-arm Swings, 30-sec. each side.
Equipment: single small weight like a dumbbell, kettlebell, jug of water.
Options: perform as a row, bike, or walk —> option to perform 2-min. duration of anything.
Inside Version: 50 Long Lunge Mountain Climbers + 100 Scissor Jumps, each side.
🤰 perform 2-min. Walk/jog or Inside Version with Elevated Long Lunge Mountain Climbers + Toe Taps.
✅ Wall space
✅ Weight for swings
📍 400m route