Don’t quit when you encounter an obstacle; adapt a new strategy to conquer it. – Lailah Gifty Akita
No equipment?! No problem. We adapt in the face of adversity. Here’s a home workout you can do using just your couch.
Watch the video for a complete exercise walk-through and read the description below if you need more details.
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Aim for 15-20 reps (each side if single-sided) x4 ROUNDS
1. Rear Foot Elevated Split Squat 2. Hands Elevated Push Ups 3. Supine Hip Extension 4. Slow Mt. Climbers 5. Squat to edge 6. Shoulders Elevated Hip Bridge
Check out the video below!
Put your back foot up on the couch and scootch your front foot so when you bend, your knees are 90 degrees with shins straight. Focus on bringing hips up and down, driving off of the whole front foot.
With hands just outside shoulders and feet wide, brace your abs and lower body in one straight line. Aim chest for edge of couch as you lower and keep arms at 45 degrees (don’t shrug shoulders). Push back up. *Place hands on arm of couch or back of couch if you cannot execute with perfect form this low.
Lay on your back (supine) with heels on couch, legs straight. Drive hips up by squeezing your bottom. Low back should not initiate lift. Release squeeze and tap bottom on ground before squeezing and lifting again.
With feet on edge of couch and shoulders over wrists, bring one knee to chest, squeezing abs as you do so. Alternate legs.
Stand with feet shoulder-width apart, toes slightly turned out. Keep chest proud (upright) and drive hips down and back until your bottom touches edge of couch. Stand by squeezing glutes; repeat.
Put the edge of the couch just under your shoulder blades. Feet flat and knees bent, lift hips by squeezing bottom (glutes). Keep back and neck one straight line. Vision should go from looking straight ahead to looking up at ceiling as you squeeze the glutes.