No gym? No problem! You can get a total body home workout right in your living room.
In fact, you can keep watching that Netflix series you’ve been bingeing on all week
–and go from flab to fab like this guy:
Actually, he kind of reminds us of a movie star famed for his chiseled abs…
Any guesses? (We’ll reveal who at the bottom of this post!)
In the meantime, here’s your mission:
Home Workout How To:
All you’ll need is a couch and a timer to get this done. Complete each set with the recommend reps, rest for 30 seconds and repeat 3-4 times.
In between each exercise, rest for 60 seconds before beginning the next exercise. Finish your home workout off with a 1 minute couch plank!
1. Jumping Jacks
20 reps of 3-4 sets
This will be your warm-up exercise to get your blood moving. Begin with your feet together and hands down by your side. In one single motion, jump while pushing your feet outside your shoulders and raising your arms above your head. Immediately reverse the movement to return back to starting position.
2. Sofa Squats
10 reps of 3-4 sets
Begin with your feet positioned shoulder-width apart, your head up, and back neutral. Keep your chest up as you push your hips down and back like you’re going into a seated position. Down until you tap the sofa with your glutes (butt). Return to start with a push through the heels of your feet, back to upright position. Keep your core engaged through entire movement.
3. Couch Push-ups
10 reps x 3-4 sets
Begin facing the end/back of your couch. Place your hands slightly wider than shoulder-width apart along a sturdy edge of your couch. Position your body in a straight line. Now that you are in the start position, lower your body to where your chest is to the edge of the couch by bending your arms. Return to start by pushing your body up until your arms are extended. Repeat as necessary.
4. Bulgarian Split Squats
10 reps each leg x 3-4 sets
Begin with your feet hip-width apart facing away from your couch. Next, lift one of your legs behind and place the instep of your rear foot (the part of your foot between the ball and the ankle) on the couch. Your feet should be approximately three feet apart. Next, lower your hips toward the floor so that your rear knee comes close to the floor. On the way up, push through the heel of your foot placed on the ground until you get back to an upright position. Repeat for 10 reps on the same leg then switch.
5. Couch Plank
Hold for 1 minute
Start by getting into a push-up position on the edge of the couch. Bend your elbows and rest your weight onto your forearms. Your body should form a straight line from shoulders to ankles. Before starting the motion, engage your core by sucking your belly button into your spine. Hold this position for 1 minute. As you progress, try holding position longer without losing form.
Here’s your inspiration to hold your plank a little longer:
So what do you think? Does the guy in the top pic look a little like Daniel Craig?
If you have any questions about the exercises in this home workout video or any other weight loss or fitness inquires, feel free to drop a comment below or reach out to one of our on-staff Personal Trainers at 800-273-1686 ext. 4 or by email at: WeightLossCoach@PersonalTrainerFood.com
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About the Writer
Previously a men’s physique athlete, a head trainer and a nutritional consultant, Mike has dedicated his entire adult life to health and fitness. Throughout his career, he has had the pleasure of training individuals ranging from other fitness professionals and athletes, to those with severe limitations and conditions. He believes that the mind always gives up before the body and there is no goal unreachable. The only difference between who you are and who you want to be is what you choose to do.
Applicable for $175 off of the 28-day Core meal plan. Use code CORE175 at checkout to receive offer. May not be combined with other offers.
Weight loss results not guaranteed and are based on various factors. Copyright © 2021 Personal Trainer Food, All rights reserved.