0

Your Cart is Empty

The Lazy Girl's Couch Workout

January 22, 2015 2 min read

Chances are that if you absolutely HATE working out you might need a little distraction. Yes, you are the type that inspired TV's in the treadmills. But don't worry, we aren't picking on you because, after all, you gotta do what you gotta do to get your workout in! Here is a fantastic little workout that can be done, right inside your living room and on/near the couch, watching your favorite show. The Lazy Girl's Couch Workout Instructions: Complete 3 sets x 12 reps of each move. If you have time left over before the commercial begins, repeat the move once more or as needed. Lunges:  divers-pose-298
  • Keep your knees aligned, front knee over your shoe and back knee pointing down.
  • Watch yourself lunge with a side-view mirror. ...
  • Keep your knees, hips and shoulders all facing in same direction -- forward.
  • Think about how you are distributing your body weight.
Dumbbell Bent Over Row divers-pose-298
  • Kneel over side of bench by placing knee and hand of supporting arm on bench.
  • Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
  • Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal.
  • Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.
Pistol Squat divers-pose-298
  • Stand facing chair or couch about 2 feet away.
  • Place right foot on seat, arms raised at chest level, palms in.
  • Keeping arms lifted throughout, lower into a squat as if sitting in a chair (as shown), being careful not to let left knee creep past toes.
  • Return to start; do all reps; switch sides.
Incline Push Ups  divers-pose-298
  • Stand facing the couch. Place hands on edge of the couch, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body.
  • Push body up until arms are extended. Repeat.
Commercial 1:  Run in place for entire commercial. Commerical 2: Complete crunches during entire commercial. Commerical 3: Do jumping jacks for entire commercial. Commercial 4 (if applicable): Do burpees for entire commercial. Images courtsey of Self.com. For more free lazy girl workouts that include diet plans, click the image below! URLSmall

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 136 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.