TV WORKOUT – FOR THE COUCH POTATO!
6 COMMERCIAL BREAKS
You probably already know that each hour-long television show has about 6 commercial breaks that last 3 minutes each. But do you put those to use? Well now you can. PLUS while you’re working out during break, you won’t be snacking. Now that’s a win-win!
Do 12 repetitions of each exercise below. And include the aerobic components. These are good for all fitness levels.
Commercial Break 1 – Side Crunches to work on your obliques. With your legs together, lie on a couch on your left side. Bend your knees. With your right hand behind your head, your elbow pointing toward the ceiling, bring your left arm across your waist. Contract the oblique muscles on your right side. Then lift your shoulder off the couch. Bring your rib cage toward your hip. Hold. Then lower slowly. Repeat. Then switch sides. Note: use a mat or the floor if your couch is not firm enough).
Aerobics Time: Do crossover punches until the show returns: stand, twist from your waist, and alternately punch your fists crosswise from your body.
Commercial Break 2 – Lounge Chair Pushups to work on the back of the arms and the chest. Kneel on the floor about 2 feet away from your lounge chair and face it. Place your hands about shoulder-width apart on a cushion edge and cross your ankles. Bend your arms. And lower your upper body slowly until your chest touches the chair. Hold. Then press yourself up again.
Aerobics Time: Do jumping jacks until the show comes back on.
Commercial Break 3 – Armchair Dips to work the back of arms. Sit on the edge of your couch or chair. Place your hands on the edge, one on each side of you. Slide your feet out so that your rear is off the chair and bend your knees (90-degree angles). Bend your elbows, pointing them behind you, and lower yourself (as far as you can and still be comfortable.) Hold. Then press up again slowly.
Aerobics Time: Circle your fists in the air like you’re imitating a person who’s boxing a punching bag until it’s show time.
Commercial Break 4 – Armchair Stands to work the rear and front of your thighs. Sit on the edge of your couch or chair. With your feet about shoulder
width apart, and without using your arms, push the floor with your feet and rise up, tightening your buttocks’ muscles as you stand. Tighten your abdominals and straighten your back. Hold. Then lower yourself slowly. Before touching the chair, stand up again. Repeat.
Aerobics Time: Walk or jog in place or up and down stairs until it’s show time.
Commercial Break 5 – Scissors for work on the inner and outer thighs. With your hands under your rear, palms side down, and your legs straight up in the air, lie on your back on your couch (or the carpet). With your knees slightly bent, spread your legs as far apart as is comfortable, slowly. Hold. Then gradually return to starting position. Bring your legs together, resisting while you press them inwards.
Aerobics Time: Do side slides: as quickly as you can, step your right foot out to the side. Then slide your left foot to meet it. Repeat in the opposite direction.
Commercial Break 6 – Leg-up Couch Crunches for work on the abdominals. With your hands behind your head, lie on your back on the couch (or carpet). Bend your knees slightly, your feet up on one end. Press your lower back into the couch. Then raise your head, shoulders and upper back slowly off the couch. Hold. Then lower slowly. Use the floor if your couch is not firm enough.
Aerobics Time: Do knee lifts: Stand. Alternate bringing your right elbow down to meet your left knee, then your left elbow down to meet your right knee. Repeat until it’s show time.