Time: 30-45 minutes
With the average American watching about 2.8 hours of TV a day, tube-time is actually the perfect time to fit in an hour-long workout. Plus, now you get to watch all your favorite shows without feeling like a couch-potato.
Cody’s TV-Time Workout
- Arm Circles: Hold your arms straight out, horizontal from your shoulders, with your palms facing downwards. Engage your shoulder and arm muscles as you move your arms in quick, tight circles, so that your hands are only making small circles of about one foot in circumference. Do 30 circles clockwise, then 30 circles counterclockwise.
- Squats: Stand and do 12-15 squats. Then rest and stretch for a minute before doing another set of 12-15 squats.
- Elbow Planks: Assume the proper elbow-plank position, making sure your back is straight and your core is engaged. Hold for 30 seconds, then rest. Switch, and do your left and right-side elbow planks, holding for 30 seconds each as well.
- Push-ups: You can either do traditional, full push-ups, or bring your knees down to the ground for a modified push-up position. With either version, make sure that you are keeping your back straight, your buttocks tucked in, and you bend your elbows to a 90 degree angle for each push-up. Do 12-15 push-ups, rest, and then do another set of 12-15.
- Bicycle Crunches: Lay on the ground and do 20 bicycle crunches without pausing for one complete set. Rest, then do two more sets of 20 bicycle crunches.
- Jump rope: Make sure to put on a pair of sneakers for this activity, but jump rope is great for enhancing coordination, building stamina, and giving you a whole-body workout. Try and last for 10-15 minutes your first couple of times, aiming to eventually build your jump-rope endurance to 20-25 minutes.