There used to be a time when after a long day at work, on my feet, I wanted nothing more than to sit on my couch and watch TV. Now I avoid inactivity like I avoid the dishes in my sink! I get it. we are all tired and worn out…

Then we complain about the extra pounds we’ve packed on around our tummy, or the extra claps from our thighs as we walk.

You’re too tired to wake up early and exercise before work, your lunch breaks don’t allow for a quick workout, and after work it’s family time, by the time everything has settled you’d rather plop on the couch instead of heading to the gym.


You’re in luck! The only equipment needed for the following workout is your couch, or the bench at the end of your bed, or the chair you toss your clothes onto.

perfect workout routine_2

-Remote Control Flyes: Designed to target your back and shoulders

Lie face down on couch, or even the side of your bed, drop your arm down so it extends towards the floor. Holding your remote control or any weighted object you have lying around, raise your arm up and out to about shoulder height.

Make sure to squeeze your shoulder blades together and hold for about 2 seconds before lowering to the start position.

Shoot for 2 sets of 15 reps with each arm

-Lying Couch Crunch: This targets your abs and your oblique muscles

Lay on the couch, or bed, on your back with your legs straight and arms extend up by your ears. Lift one leg toward the ceiling keeping it straight, as you begin to lift your shoulders up, reach both hands towards the toes of your lifted leg. Hold for a second and return to start.

Shoot for 2 sets of 15 with each leg

-Incline Pushups: Designed to work your chest, arms and shoulders

Your hands should be shoulder width apart on the edge of your bed or arm of the couch, legs extended behind you so that you are on your toes. With you hips aligned and your core pulled in tight, bend at the elbows and lower your chest to the couch/bed before pushing back to the start position.

Shoot for 2 sets of how ever many push ups that you can do.

-Split Lunge: Works your thighs and calves

Standing with your back to the couch, extend one leg back until the ball of your foot is resting on the couch. For balance rest your hands on your hips. With the opposing leg, bend at the knee to form a 90 degree angle, do not allow your knee to extend past your toes. Press through the heel of your foot and return to the start position.

Aim for 2 sets of 15 reps with each leg

-Couch Squats: Targets your glutes and thighs

Sitting on the edge of the couch/chair, feet hip-width apart and your knees aligned with your ankles. With you hands on your hips for stability, stand up. Squat down as if you were taking a seat but only allow your butt to tap the edge before standing up again.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans