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Sofa Workout You Can Do During Ad Breaks!

Jade Pearce workout demos
Jade Pearce workout demos

Have you ever had one of those days where you’ve had every intention of exercising, but suddenly, the sofa is holding you hostage and you’re three episodes deep into a Netflix binge and showing no signs of stopping (we’ve all been there!)… The good news is there are loads of easy ways of exercising at home, even whilst watching TV! Below is a great sofa workout that will allow you to keep up with the Kardashians or the latest instalment of EastEnders AND get a full body work out while you’re at it, what are you waiting for?

You don’t need any specialist equipment for these moves, while light hand weights work great you could substitute them for a bottle of water, any tinned foods that you may have in the cupboards or even hard backed books… No more excuses, let’s get moving!

Arm circles & shoulder crosses

  1. Move your arms in windmill motions to wake them up and get them ready for your work out, try going forward for 30 seconds and then backwards.

  2. Next criss-cross both of your arms in front of you over your chest, this will open your chest and shoulders so you’re ready to rock!

Sit to stand

  1. Sit in a chair (and/or sofa) with your feet firmly on the floor.

  2. Slowly push your body up off the chair straightening your legs, use your hands to help push you up.

  3. Then, slowly bend the legs and lower the body back to sitting position.

  4. Repeat 12 – 15 times.

  5. As you get stronger try to stand without using your arms at all.

Shoulder press

  1. Sit up tall in a stable chair, with feet flat on the floor, and knees bent to 90 degrees.

  2. Hold a weight in each hand, with palms facing forward.

  3. Starting with hands at shoulder level, slowly push the arms up towards the ceiling with your elbows out to the side, straightening the arms.

  4. Then slowly lower the hands back to shoulder level.

  5. Repeat 12 - 15 times.

Shoulder press

Side shoulder raises

  1. Sit up tall, with your feet flat on the floor, and knees bent to 90 degrees.

  2. Hold a weight in each hand by your side, with palms facing towards the body

  3. Keeping a slight bend in the elbow, slowly raise arms out to the side to shoulder height.

  4. Then slowly lower arms back down to the side.

  5. Repeat 12 - 15 times.

Side twists

  1. Sit up tall in a chair, with feet flat on the floor, and knees bent to 90 degrees, holding a weight or bottle of water.

  2. Hold your stomach in (remember to breath!) hold your weight out at chest height with your arms fully extended.

  3. Slowly rotate round to the side as far as is comfortable.

  4. Then return to the middle and repeat to the other side.

  5. Repeat for 30 seconds

Tricep Dips (advanced move)

  1. Siting in a stable chair. Place your feet firmly on the floor, knees bent at a 90 degree angle.

  2. Place your hands on the edge of the seat and slowly lower your body off the chair using your arms

  3. Slowly push yourself back up.

  4. Repeat for 12 – 15 times.

 Tricep extensions (beginners move)

  1. Staying tall with your feet firmly on the floor and knees still bent to 90 degrees, take one weight in both hands and lift your arms directly above your head, keeping a slight bend in your elbow.

  2. Keeping your elbows as close to your ears as possible, slowly bend your arms at the elbow and bring the weight down towards your back.

  3. Push your arms back up above your head to the starting position. Remember not to lock your elbows at the top.

  4. Repeat 12-15 times.

Tricep dips

Bicep Curls

  1. Sit up tall in a stable chair, with feet flat on the floor, and knees bent to 90 degrees.

  2. Hold a weight in each hand, with arms held by the side of the body, and palms facing inwards.

  3. Keeping the elbows into the side, slowly curl the hands upwards towards the upper arm, rotating the palms to face the shoulder.

  4. Keeping the elbows in to the side, slowly return the arms to starting position.

  5. Repeat 12 – 15 times.

Bicep curls

Calf Raises

  1. Standing against a wall or holding onto the back of your sofa for support

  2. Slowly raise your heels off the ground, holding for 2 seconds before returning to the ground.

  3. Repeat 12 – 15 times.

Yay, well done! You’ve just managed to burn some calories, work your whole body and not miss a minute of your favourite TV shows – who says exercise has to be hard work? Try building up to 3 sets of this work out as you get stronger and feel ready for more of a challenge.

Now you’ve got the sofa workout sorted, why not try our 30 day plank challenge? Or maybe you’re wanting to kick-start your running? Either way, remember to stay hydrated when working out.

If you're looking to lose weight and get dedicated one-to-one support, why not find a Consultant?