As long as you practice this set of exercises specially designed for TV watchers, you will not only be able to watch your favorite TV series, but also keep your slender figure. This half-hour workout consists of moderate-intensity exercise you do while watching a TV show and high-intensity exercise during commercial breaks. To start, you’ll need 3- to 5-pound dumbbells, a sturdy chair, and a mat. The interval time is up to you, so you can adjust your time a little bit. If you’re watching an hour-long TV show, repeat this routine.
Action 1: Actions you do while watching TV shows
Forward: Raise your left knee to a more comfortable height, step forward, and continue until the advertising time.
commercial time
- Brisk trot: Keep your feet wider than your hips, run briskly for 30 seconds, and lift your feet as soon as they hit the ground. Keep your hands in front.
- Bend forward: Keep your feet together, hold a dumbbell in each hand, palms forward, step your right foot forward 2 feet, bend your right knee, and lower your left leg toward the ground. (Keep your right knee bent over your ankle, and if that doesn’t work, take bigger steps forward.) As you lower, bend your elbows and lift the dumbbells toward your chest, keeping your elbows close to your body. Put your weight on your right foot, stand back again, bring your feet together, and lower the dumbbells. Switch legs every two minutes and take a break when you need to.
Action 2: Actions you do while watching TV shows
Step and kick: step on the spot, right, left, right. Then, kick your left leg forward, step three times (left, right, left), then kick your right leg forward. When kicking your legs forward, try to kick as high as you feel comfortable, and be careful not to lean forward. Keep doing this over and over again.
commercial time
- High leg raises: Jog in place and raise your knees as high as possible for 30 seconds.
- Row push-up: Hold a dumbbell in each hand, kneel on the ground with both hands on the ground, and extend the body to form a straight line from head to knee.
(a) Bend the elbows to the sides of the body and slowly lower the body to the ground as far as possible, keeping the abdomen tight.
(b) Hold this position for 1 second, lift the body back to the starting position, do a rowing motion with the right arm, squeeze the shoulder, bend the elbow, lift the dumbbell toward the chest, hold this motion for 1 second, then Slowly lower the dumbbells. Do another push-up and do a rowing motion with your left arm. Do alternate arm strokes every 90 seconds, stopping when you need to.
Action 3: Actions you do while watching TV shows
Across: Step your right foot out to the side about 2 feet, then gently lean your left foot against your left foot. Then step your left foot out to the side about 2 feet, and then bring your right foot gently toward your right foot. Continue to do this continuously.
commercial time
- Squat against the wall and side raise: Hold a dumbbell in each hand, press the back against the wall, toes forward, and then slowly slide the back down until the legs are at a 90-degree angle, paying attention to the knees just on the ankles. Bend your arms 90 degrees so that the dumbbells are just in front of your waist. Slowly raise the dumbbells to your sides until the dumbbells are at shoulder level. Hold for 1 second, then slowly lower. Repeat for 45 seconds.
- Jumping firecrackers: Stand with your feet together and your arms at your sides. Jump up and land with your feet apart while raising your arms above your head. Then jump up and land with your feet together and your arms back by your sides. Continue doing this for 30 seconds.
- Squat against the wall and squeeze the shoulders: maintain the squat position against the wall (if this is too difficult for you, you can stand up), lift the dumbbell fully up, palms forward, elbows eversion. Slowly squeeze your shoulders overhead until your arms are almost straight. Hold this position for 1 second, then slowly lower. Repeat for 45 seconds.
Action 4: Actions you do while watching TV shows
Back kick: Step your right foot out to the side about 2 feet and kick your left foot back at the same time. Then lower your left foot and step sideways while kicking your right foot back. While kicking, swing your arms back and forth.
commercial time
- Ski Jump: Jump from side to side as if you were jumping over a line. Keep your feet together during the jump, and bend your knees when you land. Jump for 30 seconds.
- Exercise the triceps exercise: Put your hands on the edge of a strong word, feet flat on the ground, and knees bent at 90 degrees. Bend your elbows behind you and slowly lower your body until your arms form a 90-degree angle. Hold for 1 second, then push up. Repeat for 45 seconds.
- Twist exercise with dumbbells in hand: Sit on the ground, bend your legs, and lift your feet off the ground. Holding the end of the dumbbell with both hands in front of your chest, slowly turn your body and dumbbell from side to side, doing this for 45 seconds. (If this is too difficult for you, you can bend your knees and keep your feet flat on the ground)
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