If you've been staying at home and feeling like you're missing out on the gym, you can still get a good workout in with minimal equipment. I set the timer for 15 minutes and do as many rounds as I can. It's also great to do while watching TV or listening to a podcast. If I don't have a lot of time, I'll do as many rounds as I can in 10 minutes. For a longer workout, I'll do 20 minutes.
Living Room Workout
Equipment needed: coffee table and/or a couch, or none (see modifications below)
Directions: Complete as many rounds of the workout ahead in 15 minutes. Descriptions for each move are ahead.
| Living Room Workout |
|---|
| 10 jumping jacks |
| 10 air squats |
| 10 (per side) plank leg lifts |
| 10 (per side) step-ups (or alternating lunges if you don't have a coffee table) |
| 10 elevated push-ups |
| 10 tuck crunches |
Jumping Jacks
- Jump your legs out as you bring your hands overhead, then jump back to standing.
- Add in some cross jacks [2] to work your inner thighs. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.
- Do 10 jumping jacks.
Air Squat
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
- Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
- Complete 10 air squats.
Plank Leg Lifts
- Come into a plank position with your feet resting on the edge of the coffee table or couch, or if you have neither, just use the floor.
- Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
- Lift your right leg into the air, then slowly lower it back toward the bed, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
- Complete 10 reps with the right leg, then 10 with the left.
Step-Ups
If you don't have a sturdy coffee table, do alternating forward lunges [3] instead.
- Stand in front of your sturdy coffee table.
- Step up with the right foot, then the left, bringing both feet completely onto the bench.
- To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
- Complete 10 reps on this side, then switch legs and start stepping with the left foot for another 10 reps.
Elevated Push-Up
- Start in a plank position with your hands on your coffee table or the sturdy arm of the couch. If you have neither, just do push-ups on the floor, resting your knees on the ground if you need to.
- Pull your abs in and squeeze your glutes to stabilize your core. Inhale and bend your elbows to lower your head; exhale, pulling your navel to the spine, and straighten your arms, returning to plank.
- Too easy? Flip your body around so your feet are on the coffee table and do push-ups this way.
- Complete 10 reps.
Tuck Crunches
- Sit down and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
- Release your knees to extend your legs as you roll back, keeping your shoulder blades off the mat, opening your arms to the sides
- Inhale and return to the starting position to complete one rep.
- Do 10 tuck crunches.