Exercises Using the Sofa
I make some of the names of these exercises up, just so you know.
1. Sofa kick up burpee
I normally would start my workouts with some kind of burpee to get warm. This is a challenging move. Do it slowly if you find this a challenge. If it is too easy, add a push-up and/or a tuck jump with the move. Butt Lift This one can be used as a breather. Still, you should try to get your hips up up up towards the ceiling. Sofa Lunges I used to think this is easier than walking lunges, but it’s not. The key is to sit your butt back as you lunge. You’ll be able to feel the behind leg work. Single leg squat-sit This is one of the best exercise if you want really strong legs. It looks easier than it is. Remember, when doing this exercise, even though you’re using your leg muscles, you should also activate your abs to help you power up with perfect balance. If this exercise is too tough for you, please do the exercise below: Squat – Sit Exercise I think this is a good way to work on your squats. Sofa Push-up Try to kiss the floor without falling on your face. If this is too easy, do this one very slowly. If it is too difficult, do the push-up with your hands on the chair and feet on the floor instead. Something like this without the clapping: Sofa clapping push-up Advanced Side-Planks A good work for your sides. If this is too tough, just hold a plank without moving. If it is too easy… omg, you’re a monster.
Sofa Jumps – Metabolic finisher Normally, I’ll leave this to the last. It’s a finisher in case you got energy left to spare.
Recommended workout routine for this Living Room Workout
There are 3 possibilities to use these exercises:
- Pick any 6 exercises, set your workout timer to 50 seconds work and 10 seconds rest. Do exercises (1-2-3-4-5-6) and repeat this for 3 rounds for a total of 18 minutes of workout. During the work interval, do as many reps of these moves as you can.
- Do 3 sets of 8 to 12 reps of any 6 exercises.
- Do 3 super-sets of 2 exercises (A-B-A-B-A-B) followed by (C-D-C-D-C-D) then (E-F-E-F-E-F).
Better than Going to the Gym?
Certainly! It saves time, money and frees us from the hassle of bumping into irritating people. Also, you’ll find that the couch is a more challenging thing to workout on than a workout bench because it’s softer and tends to throw you off balance. Notice that I don’t even need to get into workout gear. At home you’ve got all the benefits of wearing what you like (or even nothing at all) while sweating it out. Right?
Small exercise equipment you can use for home workouts
If you save your money on gym membership, you can buy yourself some small exercise equipment to workout at home. Here is a list of my favorite things: