“Sure I only have five minutes, there’s no point in doing anything now!”

WRONG! There is of course a point…

An easy way of fitting some activity into your day is to use the ad break as a short but effective time for exercising! As you wait for these guys below to return to the screen, get up and get some serious exercise done instead of the usual trod to the fridge to see if any food has magically appeared in the last hour…which it hasn’t.


Both strengthening and cardio exercises can be done in the luxury of your sitting room and a good work out can be done in just 5 short minutes. You don’t have to do all of the exercises below…pick and choose which ones you want to do!

Strengthening Exercises…

Couch press-ups… (works triceps, pectoralis, deltoids and abdominals…or if you’re looking for a break from the big words: arms, chest, shoulders and stomachs) Stand about 3 feet away from the couch. Place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Push out to starting position.


Side Crunch…  (works obliques/sides) Lie on your left side with your legs  together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Lift  your shoulder, bringing your rib cage  toward your hip. Hold, then slowly lower. Do this on both sides.


Armchair dips… (works triceps) Sitting on the edge of a chair (or couch), place your hands on the edge on either side of you. Move your feet out so that your butt is off the chair, and your knees are bent at 90-degree angles. Lower yourself to ground and then push yourself back to starting position using your arms. To make this more difficult, put your feet further from the chair.


Sit-ups… Lie on your back with your knees bent and your feet flat, place your hands on either side of your head. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you’re not pulling your head forward with your hands.


Squat Jumps… (works upper legs)Put your hands on your hips. Squat down until the top of your thighs are parallel to the floor- make sure your knee is not further forward than your toes.  As soon as you squat down, jump up as high as you can in an explosive movement and reach your hands up to the sky as though you’re celebrating at the end of June.


Plank… (works core) Get in the push-up position, with forearms on the ground. Your elbows should be directly underneath your shoulders. Toes on the ground. Squeeze your       glutes and tighten your abdominals. Keep a neutral neck and spine. Create a straight, strong line from head to toes – head, back, hips, knees and ankles should all be aligned.


Cardio exercises…to get that heart pumping…

Jumping jacks…just as effective now as they were in junior infants…just stretch those legs wider and reach your arms higher!

Climb the stairs…you might do it 10 times a day already but this time with a little more intensity…see how many times you can run up and down before the ad break finishes…try to beat your score next time!

Burpees…no, we don’t want you burping. A burpee goes as follows: Start standing, sit into squat, ands to the floor, kick your feet behind to a push-up position, pull your feet back in so you’re in squat position, jump up & clap.


Mountain Climbers…start in a press-up position. Bring your knee to your chest and back to starting position. Bring other knee to chest and back to starting position. Repeat and keep alternating legs. You’ll be climbing Everest in no time with this practice! 😛


High knees…Simple but effective – jog on the spot bringing your knees up as high as you can in front of you.

Just Dance…let’s face it, Lady GaGa knows best…3 minutes of some seriously catchy ad-break-jingles…go crazy and dance like nobody’s watching!


Remember set goals! This week, you might try to do ten reps/30 seconds of each exercise but next week, you may increase this to 12 reps/40 seconds. Challenge yourself.

In truth, people can generally make time for what they choose to do; It is not really the time but the will that is lacking


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