This just in from D’Alton McCarthy, the local trainer behind Body by D’Alt.
SEDENTARY ? NO TIME TO EXERCISE ? DON’T ENJOY THE GYM?
IF YOU HAVE A WALL… I HAVE AN EXERCISE FOR YOU…
These two exercises, used on a wall, can give you a great and safe work out in under five minutes – one that’s good for beginners, but gives more fit folks a challenge, too.
If you are a healthy beginner, start with a five-second invisible chair (also known as a chair sit) followed by a wall push up. I have included pictures of the correct form and optimum positioning.
Here’s the advanced position – beginners can choose a more shallow squat.
Follow this up with a 10-second invisible chair and two wall push ups…then a 15-second chair sit and three wall push ups…then a 20-second chair sit and four wall push ups …then a 25-second chair sit and five wall push ups, ending with a 30-second chair sit and six wall push ups.
Starting position for wall push up.
Slowly move towards wall, then return to start position.
If you are new to exercise, start with the first three to four rounds.
The most important thing to remember is that you are better off doing less with proper form than doing too much with bad form.
In the following month add one more round, or opt for the more challenging position.
Good luck!
– D’Alton McCarthy