Workout While You Watch: TV-Ready Moves for Winter

It’s winter TV premier time! We’re looking forward to new episodes of our faves like This Is Us, New Girl, and Jane the Virgin. Or maybe you’re all about all that’s new to Netflix.

Netflix is great but you might start feeling a bit blah after that 4th hour of sitting on your couch. How about instead of feeling bad about your TV watching, you take the opportunity to multitask like a champ? Our Queen of HIIT, Dodi, has some ideas to get your heart-pumping while you’re busy binge-watching.

Push-Up Commercial Break

What: Every commercial break is your chance to do as many push-ups as you can in that ~3 minute time frame.

Why: Push-ups are a great total body movement! They are not simply for arms, as you engage your core, and squeeze your legs and glutes, it’s a great total body movement.

How: Start in a plank with your wrists directly under your shoulders and a totally straight body. Lower down keeping your elbows in tight to your sides, keep your spine & neck neutral, touch only your chest to the ground, and press up while squeezing your core and glutes.

Note: This commercial break workout can be done with squats, burpees, jumping rope, sit ups, or any other movement you’d like to strengthen.

Burpee Mania

What: Pick any show you love to watch. Now pick a popular word or activity they do on that show. Pick words such as “yes” or “no” or an activity like walking or sitting or eating. Every time someone on the show says your keyword or does your chosen activity, get up and do 5 burpees!

Why: The burpee is another great total body movement. It’s also great to get some cardio in because burpees get your heart rate up if done quickly.

How: Start standing, put your hands on the ground and shoot your legs back as you lower your chest to the floor, press up in your hands as you use your hips to bring your feet back to your hands, stand up, jump and clap above your head.

Note: You may also do a burpee just using the plank position without your chest touching the ground. It’s still a highly effective movement.

Just the Planks Man

What: You will literally plank as long as possible, as many times as possible, while you watch your favorite show.

Why: The plank is not only an excellent core exercise, as you engage more muscles, it works your entire body!

How: Begin on all fours with your wrists directly below your shoulders and knees below your hips. Extend one leg as far behind you as possible with just your toes on the ground, and then the other leg. Squeeze your core, glutes, quads, and press the floor away from you. Stay in this position as long as possible, until you simply cannot hold yourself any longer. Wait 1–2 minutes, and repeat!

Note: If your wrists fatigue but you still want to do more planks, simply drop down to your forearms, making sure your elbows are directly under your shoulders.

 

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