The At-Home Couch Circuit
No Gym? No Problem!
Your couch can be used for more than just a 'Netflix and chill' kind of night. Get creative at home and use your comfy couch for a workout instead! Here's a circuit you can try and it only take about 15 minutes!
Couch Circuit
5 x Dips
10 x Sit to Stand Squats
15 x Incline Push Up
20 x Toe Taps
30s Elevated Plank
Rest 60 seconds and repeat 4 more times.
Exercise Descriptions:
Dips: Place your hands on the couch behind you, supporting your body weight, and keep your feet on the floor with your knees bent. Lower your upper body by bending your arms until you reach the lowest position (keep elbows pointing straight behind you). When you hit the bottom position, press with your arms up. Repeat with good form.
Sit to Stand Squats: Sitting on the edge of your sofa, have you feet shoulder width apart and back straight. As you stand push through your heels keeping your back straight and spine neutral. With the weight going through your heels push up as you stand. Squeeze your glutes as you stand and pause at the top and sit back down. Repeat for 10 reps.
Incline Push Up: Place both palms on the edge of the couch as you stretch your feet back to a plank position. Keeping your body in a straight line between the top of your head and your heels, lower your body toward the seat by bending your elbows. Remember to engage your pelvic floor on the exhale. Hold at the bottom and then push up through your palms to return to starting position. That's one rep!
Top Taps: Stand with your feet close together and your knees slightly bent. Heels should be a few inches apart. Transition your weight primarily to the balls of your feet, while your heels still touch the floor. Tap your right toes on the edge of the couch and then quickly switch your feet to tap your left toes on the couch. It's important to keep both knees slightly bent and your weight primarily on the balls of the feet throughout the exercise.
Plank: Place both palms on the edge of the couch as you stretch your feet back to a plank position. You can hold here for the suggested time or come onto your forearms to reduce stress on the wrists.
Home Workout for the Win
Staying fit at home is possible and it doesn't always require weights or a ton of space. Often you can use your imagination and use some furniture too. First and foremost, make sure that when you exercise you are doing it safely (especially if your child is sweating along with you). The best part of this couch circuit is that you can do it at your own convenience in the comfort of your own home and you don't need a gym membership. This takes being a couch potato to a whole other level!
