Staying fit at Home during the Corona Virus Outbreak.

Sometimes you just don’t feel like going to the gym or outside. Especially as the weather gets colder you just want to workout from the comfort of your home right on your couch. Well I’m happy to tell you that you can. Some of you might say, how can I realistically get a decent workout from my couch? Easy my friend!! I’m about to show you 6 Total body workouts. 1 min intervals for each. Workout for everybody created by Coach Cass @coachcassfit.

Incline Push up Plank
Starting in push up position, feet on the couch, rest of body facing outward with your arms shoulder length apart then lower one arm until your forearm and elbow are resting on the ground. Carefully lean on that forearm, and bring your other arm down to rest on the ground in the same way. You should now be in the plank position, then come back up to push up position.
Modification: Your knees are on the couch instead of your feet. Make sure the butt is down.

Full body step Ups
Facing the couch, arms fully extended to the ceiling (never drop the arms down), Step one leg up, then the other then step one leg down then the other. “Up, up, down, down” is the step up and down motion while hands stay in the air fully extended.
Modification: Keep arms extended in the air and just tap each foot on the couch.

Jack Knives
Lay flat on the couch on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while also raising your legs and arms to meet in a jackknife position. Almost like you’re creating the letter “V”.
Modification: Slip both hands underneath your butt and relax your head as you lift all the way up.

Soldier Squats
Clasp both hands behind your head and squat down to sit on the couch. Let your butt tap the couch then come right back up. Please don’t take a long rest sitting on the couch. It should be a quick tap.
Modification: Don’t squat all the way down, just half way.

Mountain climbers
Start in push up position both arms shoulder width apart on the couch. Legs are out also shoulder width apart. Bring each knee into the chest alternating each one almost in a “running motion” but in push up position.
Modification:”Walk” each knee in at a slower pace.

Dips
Put your hands shoulder-width apart on the couch, pelvic facing outward and butt should be off the front of the couch. With your legs extended out in front (heels up) straighten your arms, keeping a very slight bend in your elbows to keep tension on your triceps and off your elbow joints. Then you’re going to bend your elbows to lower yourself toward the floor until your elbows are at a 90 degrees angle. Once you come all the way down, press down into the couch to straighten your elbows, returning to the starting position. This completes one rep.
Modification: You can do this with your legs bent instead of all the way out.