women

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.

Description: Lift your left food off the floor so you are balancing on your right leg.

Lift your left food off the floor so you are balancing on your right leg.

Description: Lunge into your left hop and lower the remote towards your left ankle.

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.

Description: Lateral jumps over cushion

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.

Description: Bicycle with remote reach

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.

Description: Lunge twist with cushion

Lunge twist with cushion

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