I didn't have a chance to get to the gym today, so I've created my own workout to do during the commercials while I watch my beloved Baltimore Ravens in the NFL playoffs today. This is an easy routine to do not just during a football game, but while you watch any TV show. When the commercials come on, get to work! I have a group of seven moves, but you can mix and match as you see fit.
1st commercial break: 10 pushups
2nd commercial break: 20 crunches followed by 20 bicycle crunches
3rd commercial break: 10 bicep curls for each arm
4th commercial break: 30 second plank
5th commercial break: 10 kettlebell swings
6th commercial break: NFL Shoulder Exercise
7th commercial break: 10 body weight squats
That's the plan. If you don't have weights at home (or wherever you are), you can skip those exercises and still get a great workout (or you can improvise with items around the house - a couple of canned goods would work just fine with the NFL Shoulder Exercise, for example). My aim is to continue this pattern through the entire game, but if you're not spending 3 hours in front of the TV (with a ton of commercials to go with it), you can adapt it to better work for you. You might only do the body weight sets (1st, 2nd, 4th, and 7th), and you can certainly add or subtract the number of reps to go with each to best fit your level of fitness. While the game is going on, I'll be moving in front of the ol' boob tube to keep the heart rate elevated above sitting level. I'll be walking in place, running in place, doing sidesteps, jumping jacks, etc.
And for you writers, you can do this routine during your writing session. Write for fifteen minutes, and then do the first set (pushups). Write for fifteen more minutes, and then do the second set (crunches and bicycle crunches). Continue during your writing session, and, of course, tailor it to fit your needs like I discussed above.
This is a great system to add fitness to a sedentary activity you were already going to engage in. Since it can be as easy or hard as you're willing to make it, it's perfect for every fitness level. You can add in or substitute exercises that are more beneficial for your personal level/goals. Have fun with it, folks, and here's to a healthier you!