Scoring a toned physique while tuning in to your favourite series? Yes, please!

We all want to look and feel as strong and fit as this month’s cover star, Ronda Rousey, but that requires hard work – and sometimes our
desire to be fit and toned really conflicts with our desire to lay on the couch and binge on our latest Netflix series addiction. Instead of getting comfy with a bowl of popcorn in front of the TV, why not have the best of both worlds and do these simple yet effective exercises while watching all your favourite shows – because, hey, it’s better than nothing!

1. BULGARIAN SPLIT SQUAT
How to do it
• Grab a dumb-bell in each hand and place one foot behind you (toes down) on a sturdy surface and the other foot in front of you (half a metre from the surface).
• With your arms placed at your sides, drop your back knee to the floor until your front knee is at about a 90° bend, keeping your chest up and back straight.
• Straighten your legs to stand back up and continue for 30 seconds, then switch legs.
Benefits: Builds and tones the posterior chain as well as quads and calves.

2. SINGLE-ARM TRICEP EXTENSION
How to do it
• Either seated or standing, hold a dumb-bell in one hand and bring it up to your shoulder, palm facing in.
• Keeping your core tight, press the dumb-bell overhead until your arm is straight, making sure your bicep is next to your ear.
• Carefully lower it behind your head and repeat for 30 seconds before switching to the other arm.
Benefits: This exercise strengthens and builds the shoulders, and increases core stability.

3. PLANK UPS
How to do it
• Start in a high-plank position on the ground, body in a straight line from head to toe, hands stacked directly under your shoulders and core braced. Hold for 15 seconds.
• Lower one elbow to the ground, followed by the other so that you’re in a low-plank position with your weight on your forearms.
• Hold for 15 seconds then return to the high-plank and repeat.
Benefits: Builds core strength, including the obliques and lower abs, and targets shoulders, back and thighs.

4. HIGH-KNEE TOE TAPS
How to do it
• Stand facing a sturdy surface such as a coffee table or stool and place hands on hips or in front of you for stability.
• Keeping your back straight and core tight, tap one foot on the stool, then swap legs and tap the other foot on the chair. Hop quickly, alternating sides.
Benefits: Targets the lower body, including your calves, thighs, bum and hip flexors. It also builds power and speed, and will ramp up your heart rate.

5. CHAIR DIPS
How to do it
• Start by sitting on a chair, hands on the seat next to your hips, legs out in front of you and slightly bent.
• Slide your bum off the seat and slowly lower it to the ground by bending your arms. When your arms are just past 90°, push yourself back up to the start position. Remember to keep your arms tucked tightly at your side.
Benefits: This is a great move to target the dreaded bingo wings, as well as strengthen your shoulders.

6. RUSSIAN TWISTS
How to do it
• Sitting on the floor or couch, hold a dumb-bell or weight plate in both hands.
• Lean back slightly, bend your knees and lift your feet off the ground.
• Rotate your shoulders to one side, keeping your lower body steady. Return to the start position, then twist to the other side. Continue, alternating sides.
Benefits: It will help to trim your midsection, increase your core stability, and strengthen the muscles around your spine.

Words by Andrea Robertson
Photography: Pexels