Don’t want to miss your favourite TV shows?
Bring your workout to the living room instead.
If you’ve got time to watch TV, you’ve got
time to exercise! This workout includes plenty of variety, so you can develop
strength and stability all over, while burning excess calories at the same
time. And the best things is, you don’t need to turn off the TV to do it. So
grab your remote and let’s get going.
How to do it?
Start with a few minutes of light cardio,
jogging or marching in place to warm up. Then complete the following moves in a
circuit, performing each move for the number of reps shown. Once you’ve
completed one set, take a quick rest, then repeat the circuit twice more. When
you’ve finished, stretch out your body to keep your muscles mobile and injury
free.
1. Slide lunge to balance
Works: Legs, glutes, arms and abs
Reps: 12 each leg
Stand tall and hold one end of the remote
in each hand in front of your upper chest, palms facing in. Lift your left food
off the floor so you are balancing on your right leg (a), then take a large
step to the side with your left foot. Lunge into your left hop and lower the
remote towards your left ankle (b). Pause, then push off from your left foot to
return to the starting position. Perform 12 times on the same leg, then switch
legs.
Lift
your left food off the floor so you are balancing on your right leg.
Lunge
into your left hop and lower the remote towards your left ankle.
2. Lateral jumps over cushion
Work: Calves, quads, hamstrings and glutes.
Also helps to develop power
Reps: 20
Stand to one side of a cushion, feet
together, knees bent and arms by your sides (a). Bend slightly lower, then
explode up into a jump (b). Jump to the opposite side, over the cushion,
landing on both feet (c), then immediately jump back to the starting position.
Lateral
jumps over cushion
3. Bicycle with remote reach
Works: Abs, obliques, hip flexors
Reps: 20
Lie on your back with your knees bent,
holding a remote in your right hand. Engage your abs as you raise your left
leg, knee bent at 90º. Straighten your right leg and raise it off of the floor
as well. Raise your shoulders, reach your right hand under your left leg and
grab the remote with your left hand (pictured). Separate your hands, straighten
your left knee, then bend your right knee and pass the remote back under your
right leg and grab with your free hand.
Bicycle
with remote reach
4. Lunge twist with cushion
Works: quads, glutes, abs, shoulders
Reps: 20 (10 each side)
Stand tall with your feet close but not
touching, holding a cushion in front of your hips. Take a large step forwards
with your left leg and simultaneously bend both knees to 90º as you raise the
cushion in front of you to shoulder height (a). In the lunge position, twist
your torso and cushion to left (b). Return to face forward, then step back to
the starting position. Alternate sides with each rep.
Lunge
twist with cushion
