Create a workout routine at home with these home workouts and your couch

26 Mar 2020

The gyms are closed, but that’s no excuse to sit on the couch and eat crisps! (Although, you can if you want.)

Here are some of our favourite exercises to do as part of your new workout routine at home, that won’t annoy the neighbours.

 

Tricep Dips

No workout bench? No problem! This home workout for your triceps is easy to do, and you can do it while listening to some motivational playlists
1. Position yourself so that you are sitting at the edge of your couch. 
2. Roll your shoulders back, place your hands shoulder-width apart on the edge of your couch.
3. Your palms should be flat on your couch, with your fingers gripped over the over the edge. 
4. Keeping some bend in your elbows, push yourself upwards and forwards, keeping your knees at a 90-degree angle to your hips. 
5. Keep that back straight and keep close to the edge of the couch.
6. Position your feet so that they are loosely together. 
7. Using your arm strength, lower your body close to the floor – the closer your bottom is to the floor, the harder it will be to push yourself back up! 
8. Push yourself back up.
9. Congrats – you have done ONE tricep dip. Can you manage 19 more?

 

Squats 

You’ll need your couch for this home workout too - it’s the most versatile piece of gym equipment you’ve ever purchased! 
1. Stand slightly forward from the edge of your couch. 
2. Position your feet so that they are shoulder-width apart, pointing forward. 
3. Straighten your back and stretch your arms out in front of you, palms down. 
4. Slightly bend your knees. Do not lock them.
5. Bend your knees and push your bottom out behind you, lowering yourself closer to the edge of your couch.
6. When your bottom touches your couch, push yourself back up. Don’t sit down!
7. Try to keep your feet flat whilst doing this – no curling toes.
8. Try and keep your arms straight whilst doing this – no flailing. 
9. Do this 15 times and then have a short break on the couch before getting up to do 15 more.
10. If this is feeling too easy, grab two tins from the cupboard and hold them in your hands as you squat. Now you’re giving your arms and shoulders a good workout, too! 

 

Superman stretches 

Is it a bird? Is it a plane? No, it’s you doing your workout routine at home! No couch required for this home workout, just some floor space. 
1. Lie on the floor, face down.
2. Spread your legs to just over shoulder-width apart.
3. Extend your arms above your head, palms down on the ground.
4. Engage that core – squeeze your tummy tight! 
5. Simultaneously lift your shoulders, arms, and legs upwards in one motion.
6. Hold for as long as you can, and then gently lower yourself back down.
7. Repeat until you’ve fought off those calorific villains!

 

Leg raises 

This home workout requires old faithful – your couch, and it starts just like the tricep dip.
1. Position yourself so that you are sitting at the edge of your couch. 
2. Roll your shoulders back, place your hands shoulder-width apart on the edge of your couch.
3. Your palms should be flat on your couch, with your fingers gripped over the over the edge. 
4. Sit up straight. 
5. Extend both legs forward, lifting both off the ground slightly.
6. Raise your left leg up to couch height, and then lower it again to meet your right – be careful not to put them back on the ground! 
7. Repeat this with your right leg. 
8. If you’re not quite feeling the burn after 10 repetitions on each leg, try lifting both legs at once and lowering them down again - without ever touching the floor. 
9. You can also switch things up by moving your legs as though you’re riding a bicycle.

 

Press ups 

You’ll never look at your couch the same way again after this workout routine at home. 
1. Stand beside the arm of your couch, just under arm’s length away. 
2. Your feet should be pointing forward, shoulder-width apart. 
3. Lean forward and place your hands on the edge of your couch-arm. 
4. Elbows pointing out the way.
5. Begin your press-ups by lowering your chest forward, towards the edge of the couch.
6. Push back gently.
7. Repeat 20 times, have a drink of water, and repeat another 20 times.  

 

After all that exercise, you’ll likely need a rest. If only you had something to sit on…  
Oh, and remember to stretch!