In the afternoon, is there nothing you like more than lying on the sofa and watching your favorite series? It happens to many of us! But you know what? It turns out that your sofa is used for much more than that: you can also exercise without moving from it. Yes, you read it right! You can train your entire body from home without having to leave the couch. Does it sound too good to be true? Let us convince you with this Couch Workout that we have prepared!
Before you start, put on your favorite sports clothes and take out your Energy Aminos. They will give you all the energy you need in the blink of an eye so that nothing comes between you and your training at home. Remember that you have to warm up at least 10 minutes before getting down to work. Here we tell you what is the perfect warm-up to train at home.
All ready? Your sofa is waiting for you. Have fun with our Couch Workout!
#1 Bulgarian squats
Bulgarian squats or Bulgarian split squats They are a variation of the strides classics. All you have to do is place your back leg on the sofa. In this way, you manage to increase the range of motion and the intensity of the exercise.
- trained muscles: thighs, buttocks, trunk
- Easy Variation: classic lunge without using the couch
- Difficult Variation: increase the time you are under tension. First, go all the way down, then go halfway up, back down, and end up all the way up.
Watch out: keep your hips straight and the knee of your front leg in line with your foot.
#2 Push-ups with foot raises
Push-ups are a calisthenics exercise that cannot be missing from any training plan and can be practiced at home without any problem. Once push-ups are a piece of cake for you, you can move on to one of its variations: place your feet somewhere elevated (like your couch!) to add some intensity to the exercise. are the calls decline push ups or decline pushups. Don’t know how to do normal push-ups? We tell you about it in this article.
- trained muscles: chest, triceps, front shoulders, core
- Easy Variation: instead of feet, put your hands on the sofa.
- Difficult Variation: lift one leg alternately while bending your arms.
Watch out: In the starting position, make sure your elbows are below your shoulders. When you go down, pay attention that the elbows are close to the body.
#3 Single leg squat
Single leg squats require a lot of leg strength, good flexibility, and a lot of stability. The lower the sofa, the more difficult the exercise will be.
- trained muscles: thighs, buttocks, trunk
- Easy Variation: use a chair that is higher than the sofa or try doing it with both legs.
- Difficult Variation: try to make one pistol squat without using the sofa.
Watch out: Stretch your arms forward for more balance.
#4 Climber with foot elevation
We all know the climbers or mountain climberyes, right? Well, this variation known as decline climber or elevated side mountain climbers It will set your core on fire and help you burn tons of calories.
- trained muscles: trunk, shoulders
- Easy version: Instead of placing your feet on the sofa, put your hands on it.
- Hard version: do a pushup as you bring your knee to the side.
Watch out: make sure you have your knee at torso height.
#5 Tricep Dips
Do you want to tone your arms? With this calisthenics exercise you will specifically train the triceps.
- trained muscles: triceps
- Easy Variation: bend your legs.
- Difficult Variation: put a heavy book on your hips.
Watch out: keep your buttocks close to the couch. At the lowest point the elbows should form a 90 degree angle.
#6 Side Plank with Foot Raise
The side plank is a static exercise that improves core and shoulder stability. This variation, known in English as elevated side plank holdIt has multiple benefits. Important: remember to always do this exercise with both sides.
- trained muscles: trunk, shoulders
- Easy Variation: place your elbow on the sofa.
- Difficult Variation: also raise the upper part of the leg.
- Watch out: pay attention that the elbow is just below the shoulder.
More information: Don’t you get tired of doing planks? Here you can see what other variations of the plank you can incorporate into your sessions.
Our Couch Workout can be adapted to any level. In all the descriptions, we have given you an easy alternative and a difficult one, so if you already have experience with this type of exercise, you can opt for the more advanced variation.
These exercises are designed to complement your full body workout. See how many repetitions you can complete without losing technique, and increase the number and intensity as you get more experienced.
Couch Workout: Overview
| Exercise | repetitions | Rest | Sets per exercise |
| bulgarian squats | from 10 to 15 | 60-90 sec. | 3 |
| Foot lift push-ups | from 8 to 12 | 60-90 sec. | 3 |
| One leg squat | from 8 to 12 | 60-90 sec. | 3 |
| Foot lift climber | 10 for each side | 60 sec | 3 |
| triceps dips | from 12 to 15 | 60 sec | 3 |
| Side plank with foot raises | Between 45 sec. and 1 min. for each side | 60 sec | 3 |
Did you manage to complete the entire routine? Good work! Share this victory with us on our Instagram profile! @Loudhdtv!
