It's one of the most well worn excuses for not maintaining a fitness plan. But the truth is we all have the same 24 hours in a day, yet some of us find the time to work out while others don't.
Ever wonder why?
Hint: It's not about having enough time—it's about making the time and making yourself a priority. We all have tight schedules with limited free time to drive to the gym, so instead, we end up staying home, sitting on the couch and watching the season finale of Game of Thrones for the third time.
But what if there was a way you could watch Khaleesi and exercise? Luckily, you've got everything you need to get an efficient and effective workout right there in your living room.
Setup: Treat this living room workout as a circuit, so complete the first movement, then move on to the second movement, then the third and so on. Once you complete all five exercises, go back and complete the first movement to begin the second set.
Sets: Beginners complete two sets to start. Advanced exercisers can work up to five sets. Time each completed circuit so you can challenge yourself and track your progress.
Turkish Get Up
1 of 8
Lying on your back, extend one arm straight up, with your hand holding the remote control, and bend the same-side knee. The opposite side arm and leg should be about 45 degrees out from the body.
Begin by looking up at the remote, "posting" up onto your grounded elbow and leading with your chest. Next, extend your hips up by driving through the bent-knee foot and the back hand and bring the knee of your extended leg back towards your same side wrist. From here, take the back hand off the ground, straighten out your torso and back leg and stand up.
To return, reverse all the steps in a slow and controlled manner.
Complete one rep per side.
Elevated Split Squat
2 of 8
This is an excellent unilateral movement that will challenge both balance and strength.
Begin by standing a couple feet in front of your couch. Reach one leg back and place the top of the foot on the couch. Keeping your chest up and the front foot flat on the ground, lower yourself down until the back knee nears the ground. Focus on driving through the entire front foot and don't let that front heel come off the floor.
Complete eight reps per leg.
Incline Push-Up
3 of 8
For beginners, try an incline push-up. Begin in a traditional push-up position. Your hands should be slightly wider than shoulder width apart and placed on the edge of the couch. This will put you at a 45-degree angle, with your upper body higher than your lower body. Lower your body down, bringing your chest as close to the couch as you can. Return to the starting position by fully extending your arms.
Complete eight reps.
Decline Push-Up
4 of 8
For a more challenging variation, try a decline push-up. Simply reverse your position so your feet are on the couch and your hands are on the floor.
Complete eight reps.
Hip Thruster
5 of 8
Begin seated on the ground with your upper back against the couch. Bend your knees so your feet are flat on the ground and extend your hips as you lean back onto the couch.
Complete 15 reps.
Burpee
6 of 8
Begin by putting both hands on the ground and kicking your feet out behind you to get into a push-up position. Perform one push-up (chest to the floor) and then hop your feet up towards your hands. From this position, stand up and perform one jump while extending your hands overhead.
Complete eight reps.
Hip Flexor Stretch
7 of 8
At the end of your workout, it's always good to stretch the body and focus on any areas that may be tight, which are often your hip flexors.
With one foot on the ground about two feet in front of the couch, place the top of the other foot on the couch. The closer you position this grounded knee to the couch the more intense the stretch will be. You can add a slight side bend to increase the stretch.
Complete one to two minutes of stretching per side.
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article