The TV Workout You Can Do On Your Couch

Don’t you hate how working out eats up a portion of your valuable TV time? Sometimes you just want to plop your butt on the couch and binge watch the entire last season of your favorite show instead of going outside and exercising and all that. Well, you are in luck, because there’s an easy workout you can do right on your couch while you are marathoning How I Met Your Mother. Sit down, turn on the TV and put on your gym clothes.

1. Couch stands – Stand firmly in front of your couch and cross your arms at shoulder height. Keep your back straight and squat to lightly touch the couch with your butt before getting up. Try to keep your glutes tight. Do twenty repetitions before moving to the next exercise.

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2. Couch push-ups – Place your hands on the arm of the couch, shoulder width apart. Stand a few feet away and lower your body until your chest touches the couch before pushing yourself up again. Do 10 repetitions.

3. Couch crunches – Lay on your couch and lift your arms and legs straight a few inches above the couch for a “banana-like” pose. Hold for a second and tuck your knees and touch your ankles for the crunch. Go back to the banana pose and repeat 10 times.

4. Couch lunges – Stand a few feet in front of the couch, facing forward and move one leg back to place your foot on top of the couch seat. Lower your body until your back nee almost touches the ground. Try to keep your front leg at a 90° angle and stand back up. Repeat 10 times for each leg.

Complete three rounds of this circuit, taking a small water break between each round. By the time you are done, you should have finished one episode of your show if it’s a shorter comedy. For longer shows, add another round. You can repeat as many times as you like, just remember not to strain yourself and to let your muscles rest.

As with every workout, warming up and cooling down is extremely important to prevent pain and injury. For this workout, you can warm up by doing 10 walkouts: Stand up straight, bend down and “walk” with your hands without moving your legs until you are in a “push-up” position. Then “walk” back and stand. Continue with 10 spider lunges: Place your hands firmly on the floor at shoulder width and keep your back and legs straight. Lunge each leg forward until it’s next to your hands and return to previous position. Finish the warmup by laying on your back and crossing your knee on top of your body, repeating three times for each knee.

After you finish your workout, give your muscles time to cool down by stretching the different muscle groups you used. You will prevent injury and avoid pain the next day.

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