July 20, 2016 |
Commercial Workout
The Just Get Started series is perfect for Total Beginners. Rob Sulaver will lead you in this basic workout - no equipment or gym membership required!
by HN Editorial
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The Just Get Started series is perfect for Total Beginners. Rob Sulaver will lead you in this basic workout - no equipment or gym membership required! Rob focuses on proper form and alignment, so you can begin your workouts being safe while you sweat. Let's get started!
In this Total Beginner Workout, Rob will take you through a routine that you can do while watching TV, so you can get fit while catching up on your favorite shows! The workout will feature five different exercises
Exercise one is a V-up, which focuses on the core. Sit on the couch and grab the edge of the couch with both hands and recline back. Lift your feet off the ground and straighten your legs until your body is in a V shape. This is your starting position. Then, squeeze your knees into your chest, almost like a tucked position, and then shoot your legs back out to that starting V position. Repeat this movement at a moderate pace for 30 seconds.
Exercise two is a lateral push-up shuffle. These are killer because they work both your upper body, and your core. Stand behind the couch and place your hands on the back of the couch. Lean your body forward so you are in a push up position. Make sure your shoulders are over your hands, and your back is nice and long. Then shuffle your arms sideways towards the other end of the couch. Keeping your core tight, reverse the movement. Go back and forth for 30 seconds.
Couch burpees are the third exercise. These will get your lower body pumping and work on your upper body stability. Stand on one side of the couch and hold onto the armrest in a push up position. Jump your feet away from the couch, towards the couch, and then straight up. Repeat for 30 seconds.
Exercise four is a lateral hop. Same as the previous exercise, brace yourself with both hands on the arm of the couch. Then hop your feet up and over side-to-side. Imagine there is a small hurdle that you are jumping over. Repeat for 30 seconds. These last two exercises will get your heart rate up to round out this full-body workout!
You're going to finish strong with exercise five, sprints. Run in place with high knees for 30 seconds.
Repeat these five exercises every time there is a commercial break! By the time the show is over, you should feel your heart pumping, brow sweating, and you will have earned that couch time!
Rob Sulaver
Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
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[MUSIC]
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We all love our favorite TV shows.
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Today, we're going to learn to
love those commercials too.
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[MUSIC]
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Welcome to Just Get Started,
my name is Rob Sulaver.
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So, we're siting there,
we're enjoying our favorite TV show.
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We're going to take advantage
of that commercial.
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Get our bodies moving, get our heart
rates spiked, and have a little fun.
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Is it a perfect workout?
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Of course not, but it's a good start, and
that's what this series is all about.
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So we're sitting there
enjoying our favorite TV show,
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boom commercial comes on,
let's get up, let's get going.
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Use it to get ourselves up,
get ourselves active, get ourselves going.
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Okay, we got five
exercises coming your way.
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Exercise one, V-ups,
working our core, boom.
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[MUSIC]
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Exercise two, we're doing a lateral pushup
shuffle, working our upper body and
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our core.
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[MUSIC]
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Exercise three,
we're doing a couch burpie.
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Working our lower body with that explosive
jump, and our upper body stability.
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Exercise four, doing a lateral hop.
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Exercise five,
we're doing sprints into finish.
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Both of those, all about the heart.
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Let's get started, shall we?
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I wanna go through each exercise,
make sure your form is on point.
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And then we're gonna get
into the full workout.
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Exercise one, right, we're relaxing,
enjoying our favorite TV show.
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Boom, commercial comes on.
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Grabbing the edge of the couch,
in a V-up position,
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squeezing our knees into our chest,
right back out here.
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Pumping these out.
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[MUSIC]
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In that core, nice and active.
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Man, 30 seconds.
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Exercise two, lateral push up shuffles.
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I'm gonna do these on
the back of the couch,
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feel free to do them on the cushions.
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[MUSIC]
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Push up position.
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[MUSIC]
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Along the spine, we're working our
way across the spine of this couch.
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Boom, and right back again,
30 seconds of work here.
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Exercise three, couch burpees.
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[MUSIC]
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We're using the armrest here.
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We're hoping out, we're hoping in,
and we're hoping up.
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[MUSIC]
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Boom, right here.
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[MUSIC]
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Exercise four, lateral hops.
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I'm gonna brace on this arm chair here.
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And hoping up, and over,
kind of imagining a little hurdle here.
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Boom, up and over, light feet.
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Again, getting that heart rate spiked.
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The last exercise, last commercial,
sprint, finish it in.
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[MUSIC]
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And then, boom,
back to our favorite TV show.
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Okay, let's get started shall we.
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[MUSIC]
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Okay, we're doing this 30 seconds each.
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I'm gonna go through this whole thing
twice, but as you get comfortable with it,
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feel free to plug it right in to your
favorite TV show commercial break.
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In three, two, one, here we go, V-ups.
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[MUSIC]
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So notice I’m bracing
against the cushion here.
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Keeping my upper body nice and stable.
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[MUSIC]
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Flying through these.
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You’re gonna feel your core start to burn.
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[MUSIC]
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Gonna feel those hip flexors.
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[MUSIC]
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Abs, yeah.
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[MUSIC]
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I'm feeling it.
Last two, excellent.
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[MUSIC]
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Exercise number two,
lateral push up shuffles.
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Good push up position, and three,
two, one, and we're going.
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[MUSIC]
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Okay, perfect form here, right, that means
nice long spine, head to heel here, right?
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That also means no rotation through
the torso, keeping our chest nice and
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parallel to the ground.
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[MUSIC]
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We're flying through this.
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[MUSIC]
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Lot of shoulder stability here, right?
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[MUSIC]
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Posting, making sure that shoulder's
nice and strong as we move through this.
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[MUSIC]
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And again,
spiking that heart rate a little bit.
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Time, excellent!
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Exercise three we got burpees
right on our arm rest here.
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Three, two, one, here we go.
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Out, in
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[MUSIC]
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And up.
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All right, you'll notice a good
cardio component to all of these.
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That's what this workout is about,
getting that heart rate up there.
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Taking advantage of that quick
commercial break to get a little sweaty.
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You feel good.
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[MUSIC]
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Form on this, right?
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We are always talking about
that nice long spine.
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[MUSIC]
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Engaged core and a good jump at the top,
reach for that ceiling.
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Last two seconds and excellent.
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[MUSIC]
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Exercise four, we got our lateral hops.
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Again, bracing on this, 30 seconds.
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Three, two, one, here we go.
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[MUSIC]
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Light feet here.
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[MUSIC]
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Bracing into our hands, nice and stable.
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[MUSIC]
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The game here is to not spend
much time on the ground, right?
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How quick can you hit and
get back up in the air?
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[MUSIC]
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Feel your upper body working hard here.
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Bracing the whole time.
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I'm feeling it in my tris.
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I'm feeling it in my shoulders and
it's feeling great!
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Two, one, excellent.
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Last one, exercise five,
heart rate's already up.
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We're gonna bring it up even more.
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Sprints to finish it in.
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High knees, two, one, let's go.
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[MUSIC]
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Good running form here.
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I like my hands open
just like I'm sprinting.
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[MUSIC]
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My running coach used to say,
cheek to cheek, right?
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Hands go from cheek of my face
to the cheek of my booty.
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[MUSIC]
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Arms bent about 90 degrees, knees high.
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We've got five seconds.
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[MUSIC]
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Three, two, round one in the bag,
excellent work.
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Let's get right into number two, V-ups.
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Ready, set and go.
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[MUSIC]
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Now the beauty of these workouts is that
we have absolutely no excuse, right?
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If we've got time to enjoy
our favorite TV show,
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we've got time to get a little
sweaty during that commercial break.
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[MUSIC]
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No excuses, that's or hash tag.
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So just get started.
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No excuses baby.
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No excuses.
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Feel it in the abs.
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Feel it in the core.
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Feeling those hip flexors.
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[MUSIC]
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Three, two, one!
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Nice job.
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Boom, moving right to the back of
the couch for our push up shuffles.
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Set up with that perfect form, two, one.
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Here we go.
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Working across this couch, light hands,
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check in with your form real
quick a little reminder,
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long spine, not rotating, nice and lite.
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Working our triceps here,
working our shoulders.
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Getting those nice svelte,
sexy arms that we all Know.
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[MUSIC]
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And want and love.
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Also, you're going to feel
a little core activation here.
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Finish up 2, 1.
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Keeping that core from rotating.
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Go right into burpees.
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30 seconds here,
brace against this arm rest into one.
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Here we go out in and [SOUND] Gonna
feel that heart race spike here.
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All about that full body workout.
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Right?
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Working our arms, working our legs,
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working our core, and
working our energy systems.
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Everything's involved here
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[MUSIC]
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Because everything needs to be trained.
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Do last one!
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Excellent.
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Let's bring it home, two more to go.
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We got our lateral hops,
right against this armrest solid brace.
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Boom, we're going!
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Two, three, four, five.
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Light feet.
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Big hops.
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We're getting a little low
level plyo metrics here right?
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From hopping off the ground.
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Great foundation for running and jumping.
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But adding a little support to the mix.
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Keep it nice and safe.
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Nice and in control.
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Feeling the triceps here.
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Feeling the shoulders.
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3, 2, time.
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Last one here,
sprints we finish in 30 seconds.
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2, 1, here we go.
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Good running form.
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[MUSIC]
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Just a little precursor here for
sprints outside, right.
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We can do sprints in our living room.
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A little reminder, cheek to cheek,
all the way up, all the way back.
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Notice my elbows at 90 degrees here.
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Getting that heart rate going.
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Finishing up this
commercial break workout!
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Finish with me, finish fast.
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Excellent job.
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Yeah, yeah, I'm feeling it.
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Quick little doozy of a workout.
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Five different exercises.
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We hit our core, we hit our upper body.
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We hit our lower body, we got some
low level plyometrics in there, and
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we got our heart rate spike.
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Lots of activity in
a little amount of time.
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That's what we're doing
here on Just Get Started.
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Figuring out ways to slip fitness into
our day and eliminate all of our excuses.
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And would you look at that.
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My favorite TV show is back on.
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I'll see you guys next time and
just get started.
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[MUSIC]
00:00:00,000 --> 00:00:02,295
[MUSIC]
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We all love our favorite TV shows.
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Today, we're going to learn to
love those commercials too.
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[MUSIC]
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Welcome to Just Get Started,
my name is Rob Sulaver.
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So, we're siting there,
we're enjoying our favorite TV show.
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We're going to take advantage
of that commercial.
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00:00:20,192 --> 00:00:24,531
Get our bodies moving, get our heart
rates spiked, and have a little fun.
9
00:00:24,531 --> 00:00:25,811
Is it a perfect workout?
10
00:00:25,811 --> 00:00:29,779
Of course not, but it's a good start, and
that's what this series is all about.
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00:00:29,779 --> 00:00:34,276
So we're sitting there
enjoying our favorite TV show,
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boom commercial comes on,
let's get up, let's get going.
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Use it to get ourselves up,
get ourselves active, get ourselves going.
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Okay, we got five
exercises coming your way.
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Exercise one, V-ups,
working our core, boom.
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[MUSIC]
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Exercise two, we're doing a lateral pushup
shuffle, working our upper body and
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our core.
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[MUSIC]
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Exercise three,
we're doing a couch burpie.
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Working our lower body with that explosive
jump, and our upper body stability.
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Exercise four, doing a lateral hop.
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Exercise five,
we're doing sprints into finish.
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Both of those, all about the heart.
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Let's get started, shall we?
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I wanna go through each exercise,
make sure your form is on point.
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And then we're gonna get
into the full workout.
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Exercise one, right, we're relaxing,
enjoying our favorite TV show.
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Boom, commercial comes on.
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Grabbing the edge of the couch,
in a V-up position,
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squeezing our knees into our chest,
right back out here.
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Pumping these out.
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[MUSIC]
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In that core, nice and active.
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Man, 30 seconds.
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Exercise two, lateral push up shuffles.
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I'm gonna do these on
the back of the couch,
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feel free to do them on the cushions.
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[MUSIC]
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Push up position.
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[MUSIC]
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Along the spine, we're working our
way across the spine of this couch.
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Boom, and right back again,
30 seconds of work here.
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Exercise three, couch burpees.
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[MUSIC]
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We're using the armrest here.
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We're hoping out, we're hoping in,
and we're hoping up.
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[MUSIC]
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Boom, right here.
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[MUSIC]
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Exercise four, lateral hops.
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I'm gonna brace on this arm chair here.
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And hoping up, and over,
kind of imagining a little hurdle here.
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Boom, up and over, light feet.
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Again, getting that heart rate spiked.
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The last exercise, last commercial,
sprint, finish it in.
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[MUSIC]
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And then, boom,
back to our favorite TV show.
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Okay, let's get started shall we.
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[MUSIC]
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Okay, we're doing this 30 seconds each.
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I'm gonna go through this whole thing
twice, but as you get comfortable with it,
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feel free to plug it right in to your
favorite TV show commercial break.
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In three, two, one, here we go, V-ups.
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[MUSIC]
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So notice I’m bracing
against the cushion here.
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Keeping my upper body nice and stable.
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[MUSIC]
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Flying through these.
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You’re gonna feel your core start to burn.
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[MUSIC]
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Gonna feel those hip flexors.
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[MUSIC]
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Abs, yeah.
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[MUSIC]
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I'm feeling it.
Last two, excellent.
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[MUSIC]
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Exercise number two,
lateral push up shuffles.
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Good push up position, and three,
two, one, and we're going.
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[MUSIC]
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Okay, perfect form here, right, that means
nice long spine, head to heel here, right?
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That also means no rotation through
the torso, keeping our chest nice and
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parallel to the ground.
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[MUSIC]
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We're flying through this.
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[MUSIC]
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Lot of shoulder stability here, right?
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[MUSIC]
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Posting, making sure that shoulder's
nice and strong as we move through this.
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[MUSIC]
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00:04:04,957 --> 00:04:06,563
And again,
spiking that heart rate a little bit.
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Time, excellent!
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Exercise three we got burpees
right on our arm rest here.
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Three, two, one, here we go.
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Out, in
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[MUSIC]
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And up.
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All right, you'll notice a good
cardio component to all of these.
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That's what this workout is about,
getting that heart rate up there.
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Taking advantage of that quick
commercial break to get a little sweaty.
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You feel good.
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[MUSIC]
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Form on this, right?
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We are always talking about
that nice long spine.
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[MUSIC]
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Engaged core and a good jump at the top,
reach for that ceiling.
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Last two seconds and excellent.
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[MUSIC]
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Exercise four, we got our lateral hops.
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Again, bracing on this, 30 seconds.
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Three, two, one, here we go.
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[MUSIC]
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Light feet here.
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[MUSIC]
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Bracing into our hands, nice and stable.
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[MUSIC]
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The game here is to not spend
much time on the ground, right?
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How quick can you hit and
get back up in the air?
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[MUSIC]
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00:05:15,407 --> 00:05:17,112
Feel your upper body working hard here.
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Bracing the whole time.
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I'm feeling it in my tris.
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I'm feeling it in my shoulders and
it's feeling great!
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Two, one, excellent.
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00:05:27,036 --> 00:05:31,983
Last one, exercise five,
heart rate's already up.
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We're gonna bring it up even more.
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Sprints to finish it in.
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High knees, two, one, let's go.
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[MUSIC]
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Good running form here.
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I like my hands open
just like I'm sprinting.
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[MUSIC]
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My running coach used to say,
cheek to cheek, right?
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Hands go from cheek of my face
to the cheek of my booty.
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[MUSIC]
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Arms bent about 90 degrees, knees high.
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We've got five seconds.
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[MUSIC]
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Three, two, round one in the bag,
excellent work.
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Let's get right into number two, V-ups.
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Ready, set and go.
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[MUSIC]
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Now the beauty of these workouts is that
we have absolutely no excuse, right?
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If we've got time to enjoy
our favorite TV show,
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we've got time to get a little
sweaty during that commercial break.
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[MUSIC]
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No excuses, that's or hash tag.
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So just get started.
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No excuses baby.
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No excuses.
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Feel it in the abs.
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Feel it in the core.
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Feeling those hip flexors.
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[MUSIC]
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Three, two, one!
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Nice job.
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Boom, moving right to the back of
the couch for our push up shuffles.
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Set up with that perfect form, two, one.
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Here we go.
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00:06:52,308 --> 00:06:56,486
Working across this couch, light hands,
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check in with your form real
quick a little reminder,
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long spine, not rotating, nice and lite.
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Working our triceps here,
working our shoulders.
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Getting those nice svelte,
sexy arms that we all Know.
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[MUSIC]
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And want and love.
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Also, you're going to feel
a little core activation here.
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Finish up 2, 1.
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Keeping that core from rotating.
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Go right into burpees.
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30 seconds here,
brace against this arm rest into one.
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Here we go out in and [SOUND] Gonna
feel that heart race spike here.
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All about that full body workout.
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Right?
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Working our arms, working our legs,
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working our core, and
working our energy systems.
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Everything's involved here
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[MUSIC]
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Because everything needs to be trained.
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Do last one!
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Excellent.
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Let's bring it home, two more to go.
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00:08:07,877 --> 00:08:12,841
We got our lateral hops,
right against this armrest solid brace.
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Boom, we're going!
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Two, three, four, five.
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Light feet.
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Big hops.
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We're getting a little low
level plyo metrics here right?
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From hopping off the ground.
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Great foundation for running and jumping.
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But adding a little support to the mix.
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Keep it nice and safe.
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Nice and in control.
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Feeling the triceps here.
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Feeling the shoulders.
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3, 2, time.
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Last one here,
sprints we finish in 30 seconds.
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2, 1, here we go.
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Good running form.
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00:08:54,150 --> 00:08:56,624
[MUSIC]
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Just a little precursor here for
sprints outside, right.
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We can do sprints in our living room.
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00:09:00,980 --> 00:09:06,164
A little reminder, cheek to cheek,
all the way up, all the way back.
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Notice my elbows at 90 degrees here.
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00:09:08,207 --> 00:09:11,135
Getting that heart rate going.
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Finishing up this
commercial break workout!
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Finish with me, finish fast.
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Excellent job.
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00:09:21,643 --> 00:09:25,915
Yeah, yeah, I'm feeling it.
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Quick little doozy of a workout.
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Five different exercises.
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00:09:30,880 --> 00:09:34,216
We hit our core, we hit our upper body.
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We hit our lower body, we got some
low level plyometrics in there, and
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we got our heart rate spike.
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Lots of activity in
a little amount of time.
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That's what we're doing
here on Just Get Started.
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Figuring out ways to slip fitness into
our day and eliminate all of our excuses.
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And would you look at that.
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My favorite TV show is back on.
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I'll see you guys next time and
just get started.
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[MUSIC]
NULL