The super quick work out you can do in front of the TV

Are you struggling to fit exercise in to your busy routine, especially with the darker nights and mornings and cold weather? Here is a super quick workout you can do in front of the TV during the ad breaks.

One of the biggest issues most people have with exercise is finding the time to do it. Without going down the path of comparing who is the busiest, let’s just admit that we’re all busy and fitting in exercise is hard. Okay? Good? Good. 
I think parents find it the most difficult to fit in exercise. It’s not like they can just drop everything and go to the gym whenever they like. Working people also find it tough - we’re working in a climate where working overtime feels like it is mandatory and by the time you get home from work most people just want to flop onto their couches. I also get really resentful about having to leave my house in the evening, particularly in winter so I’m a sucker for an ad break workout. 
The lovely crew at Fitness First have put together a quick ad break work out so you can fit in your exercise every day and not have to miss out on Masterchef. 
Don’t forget to listen to your body, and start slowly to build up your fitness. If it hurts, stop! Have a water bottle handy to keep you hydrated too.

Ad Break 1: Squats

Standing with your feet shoulder width apart and keeping your back straight, bend your knees, squeezing your glutes, then return to a standing position. Make sure you keep your feet and knees in line as you do this. Repeat until the end of the ad break.

Ad Break 2: Push-ups

Get into a high plank position and you can either remain on your toes or place your knees on the ground if you prefer. With your hands under your shoulders, lower your body, keeping your back flat and your shoulders square. Make sure you neck remains neutral and allow your chest to sink as close to the floor as you can manage. Push yourself back up and repeat until the end of the ad break.

Ad Break 3: Lunges

Stand up straight with your legs together. Step forward with one foot keeping your upper body straight, shoulders back and a neutral spine. Keeping your core engaged, bend your knees until they are both at a 90 degree angle. Hold this pose for a moment and then step back and return to a standing position. Repeat by lunging on alternate legs until the end of the ad break. 

Ad Break 4: Tricep dips

Sit on a chair. Place your hands shoulder-width apart on the seat of the  chair. Slide your bottom forward off the front of the chair with your legs bent at a 90 degree angle. Bend your arms and ‘dip’ your bottom just below the seat of the chair. Straighten your arms. Repeat until the end of the ad break. 

Note: Tricep dips are hard so if you can’t make it though the full ad break just do as many as you can and gradually build up.

Ad Break 5: Leg Lifts

Lie flat on the floor on your back with your palms facing down on the floor. Engage your stomach muscles and lift your legs to a 90 degree angle, keeping your legs as straight as possible. Pause for a moment and lower your legs. Repeat until the end of the ad break. 

Note: If 90 degrees is a bit much, aim for 45 degrees. You could also try lifting one leg at a time and work up to lifting both at the same time.

Ad Break 6: Burpees

Begin in a standing position. Bend your legs into a squat position with your hands on the ground. Jump your feet backwards while keeping your arms extended. You should be in a full push up position now. Then return your feet to the squat position and finish the burpee by standing. Repeat until the end of the ad break. 

Note: If this is a bit much you can step your legs back instead of jumping. 

It’s a simple work out that you can do in the comfort of your home during your favourite show. You can even do it in your hotel room if you’re travelling. 

If you’re struggling to fit exercise into your day, just commit to doing this three times a week and see how you go. Something is always better than nothing and if you can squeeze three workouts in your week without even noticing why wouldn’t you?

Have you tried any at home work outs or TV ad break work outs before? What did you think?
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