As much as I’m not a fan of television I know people watch and watch it a lot. Now as much as I want to tell you to stop letting all that negative programming get into your head, I’m going to hold myself back for the moment. Most people have that one show they can’t live without. Whether it be one of the hundreds of reality shows out there now, a sitcom, or game show, some people just cannot miss their favorite show.

Well instead of just lounging around eating chips and drinking pop, start by drinking water with some fruits or veggies. That would be the best start to this little workout. Now I’m just going to guess here but I’m assuming there’d be 4 or 5 commercials. Every set of commercials is probably about 2 minutes we’ll say, so that’s 8-10 minutes break from your show.

So why not get a little exercise and get those muscles working. And don’t worry about dumbbells, all that is needed here is you. So the way this sitcom workout is going to work is you are going to be doing a little circuit style workout during the commercials. You’re going to work for 20 seconds and rest for 10 seconds each exercise. So we’ll do it in 2 minute cycles, so that means we’ll do 4 exercises per commercial. READY!

COMMERCIAL 1 and 3

Exercise 1

Beginner: wall pushups

Intermediate: knee or regular pushups

Advanced: staggered or clap pushups

Exercise 2

Beginner: crunches

Intermediate: crunches or toe touches

Advanced: toe touches

Exercise 3

Beginner: jumping jacks

Intermediate: jumping jacks or up/downs

Advanced: up/downs

Exercise 4

Beginner: reverse crunches

Intermediate: leg raises

Advanced: bicycles

COMMERCIAL 2 and 4

Exercise 1

All levels: shadow boxing (move your feet around too)

Exercise 2

Beginner: knee plank

Intermediate: knee plank or regular plank

Advanced: regular plank

Exercise 3

Beginner: body squat

Intermediate: body squat or speed squat

Advanced: speed squat

Exercise 4

Beginner: hip raise

Intermediate: hip raises or one-legged hip raise

Advanced: one-legged hip raise

There you go. You just worked out for 8 minutes instead of sitting there. Feels good, doesn’t it? Remember to keep drinking that water during the actual show itself and you can keep snacking on those veggies too. For the one-legged exercise, do each leg for ten seconds each or do a different leg at each commercial.

If your show is an hour, well then you can workout even longer if you want. And if you get bored there’s always more workouts being given out in my newsletters. You can sign up for that at http://www.bodytransformationcoach.com.

Exercises for workout

Wall Pushups – perform a pushup with your hands on a wall. Have your feet as far away from the wall as you can to make it more challenging.

Knee Pushups- perform a pushup while your knees are on the ground.

Regular Pushups- have your hands about shoulder width apart on the ground and perform a pushup with just your toes and hands touching the ground.

Clap Pushups- perform a regular pushup and explode up and either have your hands leave the ground or clap your hands after pushing up.

Crunches- Lie with your back on the ground and feet about 6-12 inches away from your glutes with the soles of your feet flat on the ground. Start with your hands by your ears or cross your arms across your chest. Pull your stomach in and lift up until your shoulder blades are off the ground. Hold for a second and return to starting position and repeat. Do not pull on your neck at anytime.

Toe Touches- Lie with your back on the mat and your legs straight up facing the sky. With your arms straight out in front of you go up and try to touch your toes.

Up/downs- start in standing position. Go down as fast as you can and do a pushup. Then return, as fast as you can, to standing position and jump up. Repeat.

Reverse Crunches- lying on your with your legs straight and flat on the ground. Bend your legs and try and bring your knees to your chest. Return them to a straight position but stop your feet from touching the ground at 3 inches above the ground.

Leg Raises- Lie flat on the floor with your legs extended. Raise your legs up (while keeping your back flat on the ground) as high as comfortable and return to starting position and repeat. When bringing the legs back down your feet should stop about 3 inches off the ground. Your feet should never touch the ground.

Bicycles- Lying flat on your back, start with your hands at your ears and legs off the ground and slightly bent. Bring your left elbow to your right knee simultaneously. Go back to starting position and then do the other elbow to knee. Do this exercise as fast and comfortable as you can.

Knee Plank- With your body aligned straight from your head to your knees, hold yourself up with your forearms. Only your knees, elbows, forearms and hands should be touching the ground.

Plank- With your body aligned straight from head to toe, hold yourself up with your forearms. Only your toes, elbows, forearms and hands should be touching the ground.

Body Squat- Start with your feet at shoulder’s width apart. Start the squat by going back with your hips and keeping the weight at your heels. Ideally you want to get to a knee angle of 90 degrees, but start at what’s comfortable.

Speed Squats- With your arms straight out in front of you perform squats and quickly and comfortably as possible.

Hip Raises- Lie on a mat with your back on the ground and your feet 6-12 inches away from your glutes and the soles of your feet on the ground. Extend up with your back and hips as high as what is comfortable hold for a second and return to start and repeat.

One-leg Hip Raise- Lie on your back with one heel on the ground about 6-12 inches away from your glutes. Push up with your heel until your back and hips are extended. Your other leg should never touch the ground at any point.

Have a great workout!