If you're constantly facing long work days, it can be difficult to find the motivation or time to work out. All you probably want to do when you get home is relax, but you know how important it is for your health to incorporate physical activity. Finding the motivation to get to the gym is challenging when you maybe have an hour of free time and the choice is between exercising and relaxing in front of the TV. With a workout in front of the TV, you can do both.
This workout consists of six exercises and it will take you through about a 30-minute TV show. A few minutes before your show is to start, do a quick, low-intensity warm-up. Walk around your house for 3 minutes and then do 20 jumping jacks, 10 torso twists and 10 arm swings in each direction.
A common issue with exercising in front of the TV is to accidentally get distracted by the show and to inadvertently rest too long in between sets. You want to rest just about 60 seconds in between each set and exercise.
Coffee Table Triceps Dips
Triceps dips strengthen your shoulders and triceps at the back of your arms. Sit on the edge of the coffee table with your hands on the edge of the table with your fingers hanging over the edge. Extend your legs out in front of you and rest your heels on the floor. Place your weight onto your hands and slide your hips forward so that they clear the table. Bend your elbows to lower your hips toward the floor. Continue until your elbows bend to 90 degrees and then slowly straighten them. Do two sets of 12 reps.
Lunges work your glutes, quads, hamstrings and calves. Get into a staggered stance, one foot about a yard in front of the other with both sets of toes pointed forward. While keeping your torso erect, bend your front knee to lower your back knee toward the floor. Then, straighten your front knee to rise up and finish the rep. Do two sets of 12 reps on each leg. Switch legs every set.
Couch squats build strength in the all the major muscles throughout the hips and legs. Stand in front of your couch with your feet about hip-width apart. Push your butt backward and bend your knees to lower your hips until they tap the top of the couch cushion. Straighten your hips and legs to return to a standing position. Do two sets of 10.
Couch Leg Raises
Work your abs and hip flexors with couch leg raises. Sit on the edge of your couch with your legs extended out and heels resting on the floor. Grip onto the edge of the couch as you lean back. Hold that position as you lift your legs, bringing your knees up to your chest. Straighten your legs until your heels tap the floor and then repeat. Do two sets of 15.
Coffee Table Push-ups
Push-ups strengthen your chest, shoulders, triceps and your abdominals. Place your hands on the edge of the coffee table and walk your feet back until you're in an incline push-up position. Your torso and thighs should create a straight line. Bend your arms and allow your elbows to flare out to the side to lower your chest toward the table. Slowly straighten your arms. Do two sets of 10.
Couch Side Planks
Side planks primarily target your obliques at the side of your torso. Lie on your side on the couch with your legs straight and stacked atop each other. If your couch isn't long enough or is too flimsy, you can do the exercise on the carpet or an exercise mat. Place your forearm of your bottom arm onto the couch so that it rests perpendicular to your body. Raise your body up so that you're holding your weight resting on your forearm and feet. Your torso and thighs should create a straight line. Hold that position for time. Do two sets of 20 seconds on each side.