If you’re laying on the couch and thinking “I should really get up and head to the gym” major props to you. Getting off the couch is definitely a good start, but not so fast! Let’s enjoy the comfort of your own home, and turn your couch into a muscle building, butt-busting piece of workout equipment. Let’s get in a well-rounded and effective workout… all from your couch. All you need is a yourself, a couch, two milk jugs (or something comparable), and a get it done attitude! Here are 5 exercises that will work virtually every muscle in your body, leaving your “I didn’t make it to the gym today” ego in tact!
1) Plank w/ Reverse Fly
With feet up on the couch, hold your body up in the ‘push up’ position. While holding your body up with one arm, grab the milk jug with your free hand and go through the reverse fly motion. Goal is 3 sets of 12 reps each side.
Muscled worked: Core, Back, Chest, Front and Rear Deltoids (shoulders).
2) Lunge Pass Through
With one foot up on the couch, hold the lunge position at 90 degrees. Grab your milk jug, and pass it through your legs raising it up over your head keeping your arms as straight as possible. Goal is 10 pass-throughs on each leg- going the opposite direction with your pass-through when you switch legs.
Muscles worked: Glutes, Quads, Deltoids, Core
3) Plyometric Push-Up Pop-Ups
Your hands are on one arm rest, your feet are on the other. Explode through the push-up motion and have both your feet and hands leave the arm rests of the couch. Clap your hands-mid air with time to land properly back on the arm rests. Goal is 3 sets of push ups to failure.
Muscles worked: Chest, Triceps, Core
4) V-Sit Curls
Sitting on the edge of the couch (either on the cushions or arm rest) lift your legs up off the ground so you’re sitting in a balanced position. Grab your milk jugs and curl both at the same time while holding the v-sit position. Goal should be 3 sets of 15-20
Muscles worked: Biceps, Core
5) Dead Lift
Yep. Simply lift your couch. In a proper squat position, grab the underside of the couch and drive upwards with your legs- keeping your back in a straight, stable position. To add resistance have your mom, dog, or girlfriend(s) sit on the couch. Goal is 3 sets of 12 reps.
Muscles worked: Glutes, Hamstrings, Quads, Core