Health

Here’s A Netflix Workout You Can Do On Your Couch

Watch Crazy Eyes while you get crazy toned.

1. Let’s be real, you can sit and binge-watch Netflix all day.

Fox 2000 Pictures / Via mtv.com

And no one is judging you. But after watching seven hours straight of Daredevil, you’re kind of in the mood to get physical. (That dude kicks a lot of ass.)

2. So we came up with a way to combine the best of both worlds.

BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab and Naked Nutrition, and asked him to create a workout that can be done while watching any streaming show.

3. We proudly present to you:

Lauren Zaser / Alice Mongkongllite / BuzzFeed
Alice Mongkongllite / BuzzFeed

This workout is great for shorter sitcoms like Archer, How I Met Your Mother, The League, New Girl, and Louie.

5. Complete 3 rounds of the circuit below.

6. 1. Do 20 couch stands.

Lauren Zaser / BuzzFeed

• Keep core tight and back straight
• Allow butt to lightly touch the couch at bottom of the squat
• Tighten glutes when rising at top of movement

7. 2. Do 10 couch push-ups.

Lauren Zaser / BuzzFeed

• Stand a few feet from the arm of the couch
• Place your hands shoulder-width apart
• Lower until your chest touches the couch

8. 3. Do 10 banana/apple crunches.

Lauren Zaser / BuzzFeed

• Start with legs and arms a few inches above the couch for “banana” pose
• Tuck knees and tap ankles for “apple” pose

9. 4. Do 10 couch lunges (10 on each leg).

Lauren Zaser / BuzzFeed

• The knee of your lunging leg should be bent at a 90º angle
• Lower until your back knee is an inch or two from the ground
• Don’t let the knee of your lunging leg go past your toes in the bottom of the lunge

Alice Mongkongllite / BuzzFeed

This workout is great for longer shows like Agents of S.H.I.E.L.D., Law & Order: SVU, Doctor Who, Chef’s Table, and Star Trek:TNG.

11. Complete as many rounds as possible of the circuit below for the duration of the show.

12. 1. Do 20 lunge and twists (10 on each side).

Lauren Zaser / BuzzFeed

• Place hands behind head at top of lunge stance
• The knee of your lunging leg should be bent at a 90º angle
• Bring elbow across to opposite knee
• Don’t let the knee of your lunging leg go past your toes in the bottom of the lunge

13. 2. Do 10 couch stands.

Lauren Zaser / BuzzFeed

• Keep core tight and back straight
• Allow butt to lightly touch the couch at bottom of the squat
• Tighten glutes when rising at top of movement

14. 3. Do 20 glute bridge lifts (10 on each side).

Lauren Zaser / BuzzFeed

• Contract abs and lift hips so body is in a straight line with extended leg
• Squeeze glutes when lifting hips

15. 4. Do 20 calf raises.

Lauren Zaser / BuzzFeed

• Start with feet flat on the floor
• Lift heels and keep toes pressed into floor
• Don’t lean forward

16. Take a one-minute water break.

17. 5. Do 20 dip and kicks (10 on each leg).

Lauren Zaser / BuzzFeed

• In dip position, keep elbows bent 90° with foot flexed
• Straighten arm while extending leg in front of hip

18. 6. Hold a captain’s chair position for 30 seconds.

Lauren Zaser / BuzzFeed

• Sit straight with arms behind head
• Don’t arch back and keep abs engaged

19. 7. Do 10 leg raises.

Lauren Zaser / BuzzFeed

• Keep shoulders down and chest open while neck and head are relaxed
• Breathe in as you lower legs and don’t arch your back

20. 8. Do 10 couch crunches.

Lauren Zaser / BuzzFeed

• Move to the edge of the couch and lean slightly back
• Use arms to balance and press lower back into couch
• Keeping abs tight and lean farther back while extending legs

21. Take a one-minute water break.

22. 9. Do 10 couch push-ups.

Lauren Zaser / BuzzFeed

• Stand a few feet from the arm of the couch
• Place your hands shoulder-width apart
• Lower until your chest touches the couch

23. 10. Hold side plank position for 15-30 seconds on each side.

Lauren Zaser / BuzzFeed

• Rest elbow at edge of couch keeping shoulders straight
• Walk out feet so body is in a straight line
• Extend free arm above body and hold

24. 11. Do 10 couch dips.

Lauren Zaser / BuzzFeed

• With hands at edge of couch walk feet out so butt is just off cushion
• Bend elbows as far as you can and keep back straight

25. 12. Do 20 seated scissor legs.

Lauren Zaser / BuzzFeed

• Sit at edge of couch, lean back slightly, and place hands behind head
• Keep back straight and core engaged
• Swing straight legs in a crisscross motion

26. A warm-up and cooldown are recommended when doing any workout. So be sure to include the one below:

Warm-up
1. Walkouts (10 reps)
2. Spider lunges (10 reps each leg)
3. Knee across body (3 reps each side)

Cooldown stretches
(hold for 15–20 seconds on each side)
1. Hip flexor stretch
2. Kneeling hamstring stretch
3. Tricep stretch
4. Shoulder stretch
5. Pigeon Pose

27. So hit YES to “Continue watching” and work up a sweat!

Focus Features / Via ign.com

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