Day 8: Couch Potato Workout

Welcome to Day 8 of the Super Salad Slim Down!!

OK, so hopefully you already know that this couch potato workout really isn’t ideal, but it’s better than nothing!

If you find yourself watching TV in the evening and you realize you haven’t fit in a workout that day the BEST thing to do would be to get off your booty and pop in a 25-30 minute workout DVD. But I get it…life happens and sometimes you need to do #wycwyc (what you can when you can).

25-30 minutes of FOCUSED effort is going to be more beneficial vs. spurts of activity squeezed in during commercial breaks.

But like I said…it’s better than nothing!

And who knows, maybe after doing this little couch potato workout for a few days it will inspire you to take things to the next level. That would be ideal! 🙂

Make sense?

OK so here’s how it works:

You’re watching your favorite TV show, then when the first commercial break comes on you hop up and do the first exercise for the entire length of the first commercial. Then you move on to the second exercise for the second commercial, and so on. If you get to the end of the exercises before you get to the end of the show (which you should) then you start from the beginning again.

Since most 30 minute shows are 22 minutes long, and most commercials are 30 seconds long, I figure there should be around 16 commercials per show. So you should make it through the list twice (or almost twice).

You don’t even need any equipment (though a sturdy chair can be used for one exercise), heck you don’t even need to put your shoes on! I also recommend getting the whole family involved to make it fun!!

I’ve compiled a list of quick videos to help you out in case you aren’t sure what some of the exercises are:

1. PUSH-UPS* (includes modifications)
http://youtube.com/watch?v=KX_MH80lxfY

It’s really important when modifying push-ups that you do NOT go down to your knees. This prevents your core from engaging in the exercise, and we want to work on strengtening your core. Instead do your push-ups on a slightly elevated (but sturdy) surface like a step.

2. Alternating Lunges
https://www.youtube.com/watch?v=tTej-ax9XiA

3. V-Sit (in the video, they show advanced versions of the exercise, just start with the easiest and if you want to challenge yourself further you can move into the more advanced options)
https://www.youtube.com/watch?v=MzV6G47VL10

4. Tricep Dips
From the floor: http://www.youtube.com/watch?v=X0En9tzWF8I
From a chair: http://www.youtube.com/watch?v=tKjcgfu44sI

5. Quadruped
http://www.youtube.com/watch?v=sUnwGebiWmA

6. Plank
from knees: http://www.youtube.com/watch?v=tAsf3IE3-bw
from toes: http://www.youtube.com/watch?v=MHQmRINu4jU

7. Plie’ Squats
https://www.youtube.com/watch?v=yNKVK2axeNI

Of course if you are unable to complete an exercise due to an injury or or physical limitation, please swap that exercise out for something else.

Let me know if you give it a try!

YOUR HOMEWORK ASSIGNMENT

Set a new fitness goal and put a plan in place to achieve that goal. Try to avoid goals like “Lose 20 pounds” and work towards performance-based goals such as “do 10 pullups”, “run a 5k in less than 35 minutes”, or “do a handstand”, etc. Or you can simply tell yourself that you’re going to go for at least a 15-minute walk every day this week and who knows…it might turn into something more!

Focus on the BEHAVIOR it will take for you to achieve your goal (ex. press play on a workout DVD everyday), not so much the results. Share your new goal with friends and family and who knows, someone else may want to join in on the fun. 😀

If you currently aren’t working with a Beachbody coach and would like some help putting together a plan using one of their popular home fitness programs I’d be happy to help!

CONTACT ME today so we can get started!