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Sneaky fitness: the couch workout


The Couch Workout, Glamour magazine, Dec 2009 (photo: Lucinda May)

In the December issue of Glamour magazine, there was a fun article written by Shaun Dreisbach called The Couch Workout.  Each month, Glamour usually includes a Body by Glamour article designed to bring readers different exercises that can be added to their routine.   

In colder months when it is hard to drag yourself out of the house and away from your television, a couch workout is a fun, multitasking way to get some fitness into your day.  Excellent for busy parents as well! 

As the article was not available online at the Glamour website, below is a summary of the routine.  A larger version of photo taken of the article is available by emailing:

Designed by Bally Total Fitness trainer, Seven Boggs, the routine is meant to be done three to five times a week.


Sofa Squat (photo: Lucinda May)

Sofa Squat:  Sit on the edge of sofa with feet hip-width apart.  Make sure your knees are aligned directly over your ankles.  Stand, place hands on hips, and squat down to sit on the sofa, but only let your butt tap down, then return to standing.  Do two sets of 15 reps.


Cushion Crunch (photo: Lucinda May)

Cushion Crunch: Lie on the sofa and straighten legs.  Extend your arms overhead by your ears.  Lift left leg toward ceiling, keeping it straight as you lift your shoulders off the sofa and reach both hands toward your left toes.  Hold for two counts, then lower.  Do 15 reps, switch legs, and repeat.  Do two sets.


Split lunge (photo: Lucinda May)

Split Lunge:  Stand in front of the sofa and extend your left leg back, resting the ball of your foot on the sofa.  With hands on hips, bend right knee to 90 degrees, not letting your knee go past your toes.  Press through heel and return to start.  Do 15 reps, switch legs, and repeat.  Do two sets.


Incline Push-up (photo: Lucinda May)

Incline Push-up:  Place hands shoulder-width apart on edge or on the arm of sofa, walk feet back so legs are straight and you’re up on toes.  Bend elbows and lower chest toward sofa.  Push back up.  Do as many as you can with abs pulled in and hips aligned.

Remote Rear Fly (photo: Lucinda May)

Remote Rear Fly: Lie face down on sofa, left arm off edge and extended toward the floor, holding the remote or a light weight.  Raise remote up ans out to shoulder height, squeezing shoulder blades together, hold two counts, and lower.  Do 15 reps, switch sides and repeat.  Do two sets with each arm.

For more info: Glamour. com December issueBody by Glamour