Ready to binge on some TV and get in a great workout at the same time? It’s time to multitask like never before. That’s right. Just because you’re binge-watching your favorite shows from your couch doesn’t mean you get to slack off. Now is the time to kick it into gear and make your TV time work for you!

Start With a Warm-Up

It’s always important to warm up. Focus on the hips, glutes, abs, and lower back. When you sit too long (you know, binge-watching season after season of your favorite show), your muscles and ligaments can become stiff and even shorten over time. Start with some jogging in place, walking or running up and down the stairs, or doing a few jumping jacks.

10 Simple Exercises To Do When Binge-Watching

1. Push-ups

These oldies but goodies should be a staple in everyone’s repertoire. There are many variations of push-ups, but for our purposes, let’s focus on three versions:

• Hands on the couch, knees on the floor—start with your knees on the floor, facing the couch. (You may want to add a towel, pillow, or cushion under your knees.) Keeping your body straight, place your hands on the edges of the cushions, a little wider than shoulder-width apart. Bend at the elbows and lower your chest toward the edge of the cushions. If you can touch your chest to the cushion, bravo! Then, push back through your arms and chest to straighten your arms and push your body back to the starting position.

• Hands on the couch, toes on the floor—start with your knees on the floor, but get up on your toes with your legs straight out behind you this time. Keeping your body straight, place your hands on the edges of the cushions, a little wider than shoulder-width apart. Bend at the elbows to lower your upper body to the cushion. Push your body back up to the starting position by squeezing the chest muscles and straightening your arms.

• Feet on the couch, hands on the floor—this time, start with your hands on the floor and your feet on the sofa. Keeping your body straight, do the same push-up movement you did before; however, this particular setup will target the upper chest.

2. Body/Couch Squats

This is going to be similar to what’s known as a “box squat.” Stand in front of the couch with your feet about hip-width apart. You can either put your hands on your hips or use your arms for balance. Push your hips back as you bend slowly at the knees, lowering your body toward the couch. As soon as your glutes touch the cushion, pop back up to the standing position. Repeat.

3. Couch Lunges

This is a little different than your usual lunge. Instead of just stepping forward with your lunge, you’ll place your front foot up onto the couch cushion. Start by standing with your feet about hip-width apart, hands on your hips. Take a giant step forward with your right leg and allow your foot to land up on the couch cushion in front of you. Pause, get a good stretch through your hamstring, glutes, and hips, and then push back through your right heel to propel yourself back to the standing position. Repeat with the opposite leg.

4. Single-Leg Squats

Stand in front of the couch, facing away from the couch. Bend your right leg back and place the top of your foot on the cushion behind you. With your hands on your hips, bend your left knee until your thigh is parallel with the ground. Push through your left heel (the one on the ground) to straighten your leg until you return to the standing position. Do ten repetitions on one side and then repeat on the opposite side.

5. Leg Extensions

Start by sitting on the couch (or chair) with your feet flat on the floor, knees bent. If you can place your back against some upright cushions, great. If not, no worries, place your hands by your sides slightly underneath each thigh for support. Sit completely upright, keeping your back straight and your core tight. Lift your right foot off the ground and straighten your leg until it is fully extended. Squeeze the muscles in your thigh. Lower your leg back to the starting position and repeat with the opposite leg.

6. Knee Ups

Start by lying lengthwise on the couch. Place your arms straight by your sides and slightly under your hips. Bend at the knees, keep your feet together, and contract at the waist to bring your knees up toward your chest. Slowly, and in a controlled fashion, lower your feet back to the couch and repeat.

7. 12-Ounce Curls

Not what you’re thinking… or is it?! Sit on the edge of your couch and grab a can of soda, a bottle of water, a jar of sauce, or even a dumbbell: something with a bit of weight. Place your right elbow on your right knee while holding the weight in your hand. Flex your arm to bring the weight upward until your arm is fully bent (squeezing the biceps). Slowly allow your arm to unbend as you move the weight toward the floor. Once your arm is fully straight, repeat the exercise. Do 20 repetitions on one side and then repeat on the opposite side.

8. Hip Thrusts

Put your back and shoulders on the edge of the couch and place your feet flat on the floor, knees bent. Start with your butt and hips on the floor. Pressing your back into the couch and your feet into the floor, squeeze your glutes to lift your hips up off the ground. Hold the squeeze at the top for a count of five before returning to the start.

9. Couch Dips

This triceps exercise will have you start with your hips on the edge of the cushion and your hands, palms down, next to your hips. Your feet should be flat on the floor in front of you. Slide your hips off the couch and bend at the elbows until your upper arms are parallel with the ground. Using your triceps, straighten your arms again, bringing your upper body and hips back up to couch level (keep your hips off the couch until you are finished with your set). Repeat this movement for a total of 10 repetitions.

10. Reverse Hyper, Couch Style

This lower back movement will engage both your back and your posterior chain. Stand behind the couch (or use the armrest) and lean forward, bending at your waist. Grab the arms of the couch or the cushions to brace yourself. Next, lift your feet off the ground behind you (squeezing your back, legs, and glutes) and bring your straight legs up until they are parallel with the ground. Hold them here for a moment before returning to the
start. Repeat.

Now that you’re done with your exercise session, you can relax and stretch as you continue bingeing into the next episode. 😊

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