Couch Workout Challenge

This post may include affiliate links.

After a long day of work, it’s tempting to spend the evening zoned out in front of the TV. Even if you don’t feel like going to the gym, there’s no excuse for not working a little bit of fitness in while you’re camped out in front of your favorite show.

Try these 7 moves in our Couch Workout Challenge that you can do without missing your favorite Bachelor or Real Housewives episodes.

Equipment Needed: set of light-medium dumbbells (5-10 lbs) , yoga mat, interval timer(Gymboss is a free app download)


Downward-facing Dog w/ Variations – Hold for five breaths as you end each movement. Switch legs and repeat.
Pike Press – 10 reps.
Plank –  Hold for 20 to 60 seconds, then release. Repeat 2 to 3 times.
Tree Pose – Hold for five breaths on each side.
Run in Place w/ High Knees – 30 seconds
Burpees –  10 reps
Overhead Press12 reps

Downward-facing Dog w/ Variations 

Pike Press

Plank (core)

Tree Pose

Run in Place w/ High Knees

To see a full high-knees cardio workout, see our Run in Place with High Knees 6 Week Makeover.


Ready for a bigger challenge? Check out our 50 Burpee Challenge page.

Overhead Press



Ready for more exercises you can do at home? Check out At Home Work-outs to Get You in Amazing Shape, 10 Minute At Home Fat Blasting Workout, and Beautiful Back Home Workout.

Leave a Comment

Your email address will not be published.