You Can Do This 10 Minute Bodyweight Workout Using Just Your Couch

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’ve also hosted live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Sean Garner, the creator of the Men’s Health 6-Week Sweat Off program for the All Out Studio streaming fitness platform, has now hosted his second live home workout session from his balcony. This routine, which you can take on using your bodyweight and a bench—or for those of us without gym equipment at our disposal, a couch or ottoman—is designed to increase in difficulty with each round, so you’ll be gassed out in under 10 minutes.

Hopefully, you were able to catch the session live and joined in the fun. For everyone else, here’s the workout so you can follow along at home.

Sean Garner’s Bodyweight & Couch Blaster Workout

Perform each exercise for 30 seconds continuously

Round 1

Split Squat (R+L)

Elbow Plank

Hip Thrust

Inch Worm Pushups

Round 2

Rear Foot Elevated Split Squats (R+L)

Plank Pushup

Hip Thrust March

Hand Release Pushups

Round 3

Rear Foot Elevated Split Jump Squat (R+L)

Elevated Plank Shoulder Taps

Single-Leg Hip Thrusts (R+L)

Iso Plyo Pushups

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