FITNESS

The Best Workout You Can Do At Home

  • BY BJ GADDOUR
    1 / 5 BY BJ GADDOUR

    Baseball and golf are back—slow as ever. This total-body workout is a perfect way to make better use of those hours on the couch while you watch. It’s body weight only, but your body will feel like heavy weights in the later reps.

    Directions: Do the moves for 50 seconds each, resting 10 seconds between them. For the hip thrust and split squat, spend 25 seconds on one leg before switching to the other. Finish with the pushup variations. Complete 3 to 5 circuits. When you’ve finished your circuits, spread a towel out on the couch before flopping down.

    Related: 100 Rep Total Body Workout – With No Equipment

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  • 1. SINGLE-LEG HIP THRUST
    2 / 5 1. SINGLE-LEG HIP THRUST

    Use the couch to support your head and shoulders, with your arms extended in a T. Bring your right leg toward your chest and push your hips upward.

    Related: WATCH: 15 Agility-Boosting Drills You Can Do In Any Small Space

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  • 2. BULGARIAN SPLIT SQUAT
    3 / 5 2. BULGARIAN SPLIT SQUAT

    Put your right foot behind you on the couch and lower your body as deeply as you can. Press your front heel into the floor to push back up.

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  • 3. FEET-ELEVATED PUSHUP
    4 / 5 3. FEET-ELEVATED PUSHUP

    Put your feet on the couch and lower your chest close to the floor. This is a great workout for both your arms and shoulders too, just don’t hit your head on your way down.

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  • 4. HANDS-ELEVATED PUSHUP
    5 / 5 4. HANDS-ELEVATED PUSHUP

    Take this as warm up or cool down move. Put your hands on the couch and lower your chest to it. If you want a more intensive variation, do explosive push ups that launch you off the couch. Try to do a clap in mid-air, and land back on the couch. Keep your couch against a wall for safety purposes.

    Related: An Abs Workout You Can Do With Just A Basketball

     

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