Thursday, January 1, 2015

The Lazy Girl's Couch Workout

Chances are that if you absolutely HATE working out you might need a little distraction. Yes, you are the type that inspired TV's in the treadmills. But don't worry, we aren't picking on you because, after all, you gotta do what you gotta do to get your workout in!

Here is a fantastic little workout that can be done, right inside your living room and on/near the couch, watching your favorite show.

The Lazy Girl's Couch Workout

Instructions: Complete 3 sets x 12 reps of each move. If you have time left over before the commercial begins, repeat the move once more or as needed.

  • Keep your knees aligned, front knee over your shoe and back knee pointing down.
  • Watch yourself lunge with a side-view mirror. ...
  • Keep your knees, hips and shoulders all facing in same direction -- forward.
  • Think about how you are distributing your body weight.
Dumbbell Bent Over Row
  • Kneel over side of bench by placing knee and hand of supporting arm on bench.
  • Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
  • Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal.
  • Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Pistol Squat
  • Stand facing chair or couch about 2 feet away.
  • Place right foot on seat, arms raised at chest level, palms in.
  • Keeping arms lifted throughout, lower into a squat as if sitting in a chair (as shown), being careful not to let left knee creep past toes.
  • Return to start; do all reps; switch sides.
Incline Push Ups 
  • Stand facing the couch. Place hands on edge of the couch, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body.
  • Push body up until arms are extended. Repeat.
Commercial 1:  Run in place for entire commercial.
Commerical 2: Complete crunches during entire commercial.
Commerical 3: Do jumping jacks for entire commercial.
Commercial 4 (if applicable): Do burpees for entire commercial.

Images courtsey of

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