10 Exercises You Can Do While Watching Your Favourite Show

By Overathird

Wanna Netflix & Chill but feeling guilty about missing your workout? How about Netflix & Exercise? Here are our 10 tested and proven activities you can do while watching your favourite show on your devices!

Exercise 1A: Wall Sits

  • Hold the position for 30-90 seconds, making sure you go to at least 90 degrees

(Basic Version) Hands resting on lap

(Advanced Version) Hold your arms out straight in front of you

Exercise 1B: Push Ups

  • 10-15 reps, keeping your body in a straight line throughout the movement
  • Make sure your form is good for all the reps. If you feel your form slipping, put your knees on the ground for the remaining reps

(Basic Version) Normal push ups

(Advanced Version) Place your feet on a chair to perform decline push ups – you will never go wrong with a hot pink chair!

Exercise 2A: Forward Lunges

  • Complete 10-15 reps per leg, then swap to the other
  • Make sure  the back knee almost touches the floor when lunging
  • Make sure the front knee is more or less aligned with the front toes

TIP: When starting off, make sure that the front knee does not pass the toes. As you get stronger, you can experiment with letting the knee go beyond the toes as this increases strength and range of movement.


Exercise 2B: Close Hand Push Ups

  • Keep the hands close together, aligned with your chest
  • Keep the elbows tucked beside the body for the entire movement
  • 10-15 reps, keeping your body in a straight line throughout the movement

TIP: You can put your knees on the ground for an easier go at this exercise!


Exercise 3A: Single Leg Squats

  • Try to squat to about 90 degrees
  • The non-working leg should be off the ground for the whole movement
  • 10-15 reps on one leg then swap over

(Basic Version) Squat to 90 degrees

(Advanced Version) Pistols – squat all the way to the ground

Exercise 3B: Wide Push Ups

  • Using different hand placements work slightly different muscles in the push up variations
  • 10-15 reps, keeping your body in a straight line throughout the movement


Exercise 4A: Single Leg Hamstring Raise

  • Lie on the floor with your heel on a chair
  • Lift yourself up keeping only your upper back and head on the floor
  • Keep the non-working leg raised in the air at all times
  • Try to lift your hips as HIGH as possible
  • 10-15 reps on one leg then swap

TIP: If it’s too difficult to complete all the reps at one go, start off with both heels on the chair and do 20 reps in total. (And you can just place the chair against the wall if you don’t have a lovely assistant like I do.)


Exercise 4B: Dips

  • Keep your elbows IN as you lower yourself down and back up
  • Try to go as low as possible for the most benefit
  • 15-20 reps 

TIP: If this is too challenging, you can bend your knees during the exercise so your feet are flat on the floor through the whole movement. (And if you do, you can put your iPad on your lap & do without the lovely assistant.)


Exercise 5a: Calf Raises

  • Raise yourself onto your toes and hold at the top for 1 second before lowering
  • You can use one hand to hold onto a wall to keep your balance
  • 15-20 reps
  • Do one set of calf raises (exercise 5A) with one abdominal exercise. There are 5 different ab exercises to complete so there are 5 sets of calf raises to do.


Exercise 5B: Abs

  • And here are the 5 abs exercises.

Abs 1: Sit-ups (12 – 20 reps)

Abs 2: Scissors (30 reps)

Abs 3: Plank (30 – 60 secs)

Abs 4 & 5: Side Plank (30 – 60 secs) X 2 sides

Instructions: Complete 3 sets of the first 4 groups of exercises. For exercise 5, do one set of calf raises followed by one abdominal exercise and repeat until all 5 abs exercises are complete. So basically:

  • (Exercise 1A + 1B) x 3 sets
  • (Exercise 2A + 2B) x 3 sets
  • (Exercise 3A + 3B) x 3 sets
  • (Exercise 4A + 4B) x 3 sets
  • (Exercise 5a + Abs exercise)
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