February Fitness Challenge
Daily fitness challenge for the month of February. Accumulate three and a half minutes of wall sitting.
Daily Challenge for Prolonged Improvement
As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.
The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less.
Anyone can find a few minutes in the day to do something beneficial for themselves.
That’s all you need to begin seeing progress.
The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.
The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress.
Machine learning for humans.
Fitness serves as a vehicle for resilience training, with the physical benefits secondary to the mental skills developed.
Showing up daily isn’t easy but it’s how lasting change is formed.
Enhance resilience by consistently embracing self-created challenges.
February Daily Challenge: Accumulate three and a half minutes of wall sitting.
Like all of my daily challenges, this is meant to supplement your typical routine.
A short, achievable task that will cause progressive adaptions when done consistently.
Consistency will always produce better and more lasting results than intermittent intensity.
If you’re familiar with my work, you know my passion for isometric holds to develop resilience. No special physical skills required - just you, your thoughts, and a continuous physical stressor testing your limits.
Reported benefits of wall sitting include:
Neuromuscular strength and endurance in the quads and glutes
Posterior chain enhancements - maintaining proper posture throughout the movement encourages symmetry in the back muscles along the spine
Balance and stability improvements
Decreased blood pressure
Who cares.
This is one of the more challenging isometric holds you can do.
More opportunity to train resilience.
How does your mind react to the signals of pain and fatigue?
Perfect time to practice reframing negative thinking patterns or intentional breathing to decrease the stress response.
Subconscious reactions can become conscious responses with training.
Technique and Modifications
Proper Form for an Unmodified Wall Sit
Start with your back flat against the wall
Place feet shoulder-width apart, a few feet from the wall
Engage your core and legs while maintaining posture
Slowly lower until your thighs are parallel to the ground, forming a 90-degree angle
Keep knees above ankles (not toes) to manage weight through your heels
Maintain position and contraction of all major muscle groups for time
Getting Started
1. Set a timer and hold the wall sit for as long as possible
2. Note when you break from the position
3. Split remaining time as needed (e.g., 30-second holds with 30-second rest periods)
4. Modify your form before taking extended breaks
5. Each day, try to beat your previous time by at least five seconds
6. If you fall short, no worries—tomorrow is another opportunity
Beginner Modifications
- Break the total time into timed sets from the start
- Decrease the depth of your sit—even a slight knee bend will stimulate adaptation
- Reduce total accumulation time as needed
Advanced Modifications
If three and a half minutes feels manageable:
- Extend your hold time
- Add weight to your lap
- Practice single-leg wall sits
The goal is to eventually build up to completing the hold unbroken. Some may be able to accomplish this in a month while it may take longer for others. Some may used advanced modifications on day one.
Doesn’t matter.
We are all starting from different places with unique life circumstances.
Compete with yourself yesterday.
Battle your internal resistance.
Engage the war within.
Everything feels easier when you occasionally make things a little harder on purpose.
*Special Offer*
Join our team and earn comped access to my paid subscription in one of two ways:
Complete the challenge for at least 15 days: Get one month free
Complete the challenge every day: Get two months free
In our community chat, we'll hold each other accountable by posting a ✅ after completing each day's challenge. Timing and modifications don't matter—just show up and do your best.
To claim your free month(s), share your story at the end of February:
Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.
Join our community, and let's improve together.
Get Ready
I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.
Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.
Consistent efforts leads to improved performance over time.
How will you respond when you don’t feel like it?
These are the days that matter most.
These are the days that change you.
These are the moments you see what you’re made of.
This is how resilient mental states are developed.
Embrace the challenge of discipline to optimize the skill of resilience.
Deliberate discomfort daily can cause improved comfort elsewhere forever.
By the end of February, if you consistently complete this challenge regardless of modifications, both your legs and, more importantly, your mind will be transformed.
Use a brief fitness routine to insert control and success into every day.
Self-care through self-challenge.
Kyle, this is such a refreshing approach to fitness - focusing on resilience, consistency, and mindset rather than just intensity. I love the idea that small, daily challenges can create real, lasting change, both physically and mentally. The wall sit challenge sounds deceptively simple but packed with opportunity for growth (and probably some serious leg shaking! 😂). Thanks for sharing this—I might just have to give it a try!
Tomorrow’s my 37th birthday Feb 1st. I’m in silence for a month in Ecuador’s lush mountains. The gym is a distance so I go twice a week instead of 5. Got my resistance bands, a set of heavy weights, a yoga mat in my little casita. This challenge is perfect timing to add to the challenges and benefits of stoic ways: continued progress (mentally, physically, spiritually) that takes dedication and triumph over oneself. Doing this for me, no one else, however I do love the community aspect. Muchisimas gracias Kyle and may the Self get a kick outta this as much as our asses and core! Daily ✅ coming up 👊🏻 💪🏻