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This week’s workout is bound to be a crowd pleaser for the ones who don’t necessarily favor the gym. All you need is yourself and a couch or a bed and you can easily complete a mini workout in the time it takes you to watch one episode of F.R.I.E.N.D.S. on Netflix. Listed below are five exercises that’ll target your triceps, abdominals, glutes and hamstrings.
The Tricep Dip with Kick Alteration:
In this move you’ll be putting your weight in your hands as you slowly lower yourself down and off the seat. If you want to make it easier, leave both feet on the floor.
The Leg Lift:
Trying not to support your head on your hand in order to save your neck, rest your head on the pillow beside you. With your hips stacked slowly, lift your leg up and down. Try not to lift your leg too high and this move can be done by just lifting your foot less than a foot and a half off the couch.
Flutter Kicks:
Holding onto the couch for support lift up your legs and kick them slightly while alternating legs. Make sure to engage your core.
Split Squat:
Keeping one leg rested on the couch lower your body so your front leg is at a 90 degree angle. Make sure that your weight is on your front heel.
Suitcases:
While holding on end of the couch for support, bring your knees into your chest and slowly bring them back out.
Try doing each exercise for 20 reps, or 10 for each side when doing the Tricep Dip with Kick and Split Squat, three times through.