How Couch Potato’s Can Still Get Fit

Choosing between the newest episode of “NCIS” and starting your workout is too close of a call in some cases. It’s not like we’re trying to disregard our glutes and abs; it’s simply that we need to know the delicious events of our favorite tv show. For those nights when vegging out in front of the T.V. is too welcoming of a deal to reject, we developed the Couch Potato Workout!

All you’ll need is the determination to get up off the sofa at every industrial commercial break! For an hour-long T.V. show, you’ll do three exercises throughout each commercial break for 60 secs each totaling out to about five mini-workouts (depending on how many times your television show breaks for a commercial).

FIRST COMMERCIAL BREAK

Plié Squat:

Plié squats target your hamstrings, glutes, and quads. Do them for 60 seconds, and afterward move on to the inchworm.

• Stand with your feet spaced slightly wider than shoulder-width apart.
• In a plie squat, you’re going to sit straight down, use your glutes to pull yourself down as low as you can.
• Stand back up

Inch Worm:

This exercise works your entire body; keep your core engaged to get the most out of it! Right here’s just how to do the inchworm.

• From a standing position, hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place.
• Continue walking your arms out past the plank position.
• Start walking your feet toward your hands in small steps.
• Continue inching your body up until your feet meet your palms, then repeat the movement.

Kickback Pulse:

You’ll feel the burn in your glutes with the kickback pulse!

• Begin by resting on all fours.
• Your knees should be below your hips, and your hands should be below your shoulders.
• Extend your right leg backward and upward until it is in line with your spine, ensuring that your toes remain pointed.
• Lower your leg slightly and then elevate your leg back into a full back kick position, ensuring that you initiate the movement from the hip.
• Repeat until you have completed five pulses in total.
• This counts as one rep.
• Complete for a total of 12 reps on the right leg and 12 reps on the left leg.

SECOND COMMERCIAL BREAK

Bicycle Crunch:

To truly target your abs, try the bike crunch. It likewise helps to open up your hip flexors, as well as works your glutes! Stay strong for 60 seconds to begin the second break.

• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.

Plank Jacks:

If you’re looking for a little cardio, this one is excellent for you. After a minute of plank jacks, your heart will race.

• Start in the plank position with your arms extended and hands under your shoulders.
• Contract your abs to help protect your lower back from injury.
• Jump both feet out wide to each side as if you were doing a horizontal jumping jack.

THIRD COMMERCIAL BREAK

Kickback Pulse:

• Begin by resting on all fours.
• Your knees should be below your hips, and your hands should be below your shoulders.
• Extend your right leg backward and upward until it is in line with your spine, ensuring that your toes remain pointed.
• Lower your leg slightly and then elevate your leg back into a full back kick position, ensuring that you initiate the movement from the hip.
• Repeat until you have completed five pulses in total.
• This counts as one rep.
• Complete for a total of 12 reps on the right leg and 12 reps on the left leg.

Bicycle Crunch:

It’s vital to bear in mind to use your core muscles during this exercise and not allow other muscle groups to take over. If you’re using your neck or back to do most of the job, you might end up with an injury.

• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.

Inch Worm:

Remember to keep a limited core and a directly when inching ahead!

• From a standing position, hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place.
• Continue walking your arms out past the plank position.
• Start walking your feet toward your hands in small steps.
• Continue inching your body up until your feet meet your palms, then repeat the movement.

FOURTH COMMERCIAL BREAK

Plank Jacks:

Keep your abdominal muscles tight! The plank jack can be tiring after a few associates, but it gets outcomes!

• Start in the plank position with your arms extended and hands under your shoulders.
• Contract your abs to help protect your lower back from injury.
• Jump both feet out wide to each side as if you were doing a horizontal jumping jack.

Forearm Plank:

Your back needs to be straight, your butt must be reduced as well as your core needs to be involved. Hold it for 60 seconds!

Check out these 47 different plank variations to mix-up your routine a bit if this is your third, fourth, or fifth time doing the couch potato workout!

Plié Squat:

Sink into this squat and feel the melt in your hamstrings and thighs. Do as many as you can in 60 seconds.

• Stand with your feet spaced slightly wider than shoulder-width apart.
• In a plie squat, you’re going to sit straight down, use your glutes to pull yourself down as low as you can.
• Stand back up

FIFTH COMMERCIAL BREAK

Inch Worm:

For the last commercial break, you’ll do the inchworm one last time. You can do it!

• From a standing position, hinge your body forward and walk your hands out in front of you along the floor, keeping your feet in place.
• Continue walking your arms out past the plank position.
• Start walking your feet toward your hands in small steps.
• Continue inching your body up until your feet meet your palms, then repeat the movement.

Kickback Pulse:

For the second-to-last step of the Couch Potato Workout, do kickback pulses for 30 secs each on each leg.

• Begin by resting on all fours.
• Your knees should be below your hips, and your hands should be below your shoulders.
• Extend your right leg backward and upward until it is in line with your spine, ensuring that your toes remain pointed.
• Lower your leg slightly and then elevate your leg back into a full back kick position, ensuring that you initiate the movement from the hip.
• Repeat until you have completed five pulses in total.
• This counts as one rep.
• Complete for a total of 12 reps on the right leg and 12 reps on the left leg.

Bicycle Crunch:

• Lift one leg just off the ground and extend it out.
• Lift the other leg and bend your knee towards your chest.

Congratulations!

You made it to the end of the workout!

Unwind and delight in the last couple minutes of your favorite TV show, you couch potato you!

If you want to take the intensity up a notch try out our HIIT routine here or if you’re looking for a complete diet and exercise program to melt the fat and get you into the best shape of your life, consider our beginner friendly 6-Week Fat Loss Bootcamp!