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Top 10 Easy Exercises to Stay Fit While Watching TV | No Equipment Needed!
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Jun 12, 2025
Want to get in shape without leaving your couch? 💪 In this video, we reveal 10 super easy exercises you can do while watching Netflix or your favorite show — no equipment, no gym, just simple moves to boost your fitness! From seated marches to couch planks and even dancing during commercials, these workouts are fun, beginner-friendly, and perfect for anyone looking to stay active during screen time. 🏠 Whether you're working from home, short on time, or just love watching TV, these exercises will help you: ✔️ Burn calories ✔️ Improve flexibility ✔️ Build strength ✔️ Boost your energy ✔️ Stay healthy without the hassle 👉 Try them today and turn your couch into your new favorite workout space! 🔔 Don’t forget to LIKE, SUBSCRIBE, and hit the bell icon for more fitness tips and life hacks every week on Top 10s You Should Know! 💬 Tell us in the comments: Which couch workout will you try first? #StayHealthy #HomeWorkout #FitnessFromCouch
View Video Transcript
0:00
hello and welcome back to Top 10s You
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Should Know if you're like most of us
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your favorite way to unwind is by
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catching up on your favorite shows
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whether it's binge watching the latest
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series or relaxing with a movie after a
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long day but what if I told you that you
0:15
could get in shape while watching
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Netflix yes really in today's video
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we're bringing you 10 easy exercises you
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can do while sitting on your couch right
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in front of the TV
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you won't need any equipment no gym
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membership required just a little
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motivation and maybe your favorite
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blanket and trust me number eight might
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just become your new daily ritual so
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grab a seat but don't get too
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comfortable because we're about to turn
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your downtime into workout time let's
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dive in one seated marching wake up your
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legs without leaving the
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couch seated marching is the perfect
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warm-up for your body and your mind it's
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simple sit upright on the edge of your
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couch lift one knee at a time and swing
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your arms as if you were walking it
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doesn't have to be fast just consistent
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this exercise gets your blood flowing
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wakes up your leg muscles and even
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boosts energy levels and the best part
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you can do it while laughing at your
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favorite sitcom or cheering during a
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sports game one woman who started doing
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this every night said she felt more
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energized throughout the day and noticed
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her legs becoming stronger over time so
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next time you're watching your favorite
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show pause the ads and start marching
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it's subtle effective and dare I say
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kind of fun two chair squats stand up to
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fitness chair squats are a powerhouse
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move disguised as something super simple
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all you need is a sturdy chair or your
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couch stand up then slowly lower
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yourself back down using your legs not
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gravity that's one rep do this during
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commercial breaks or between episodes
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and you'll start building strength in
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your glutes quads and core many people
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think they can't do squats because of
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their knees but when done correctly with
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proper form this movement actually
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supports joint health one man shared how
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he began doing 50 squats a day while
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watching the news and within weeks he
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noticed better balance and less
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stiffness in his knees you don't need to
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go crazy just stand tall engage your
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core and squat with
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control three arm circles tone your
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upper body effortlessly while you're
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glued to the screen why not give your
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arms some love arm circles are an
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excellent way to work your shoulders
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upper back and even your chest all
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without breaking a sweat extend your
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arms straight out to the sides and make
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small circles go forward for 30 seconds
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then reverse direction easy enough right
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this is especially great for people who
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spend a lot of time typing or scrolling
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on their phones it helps counteract that
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hunched posture we all tend to fall into
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a viewer once told me she did these
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while watching documentaries and now she
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has less shoulder pain and even improved
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posture at work so the next time the
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villain makes a dramatic entrance spin
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those arms and feel strong doing it four
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calf raises step into better balance
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calf raises are another sneaky effective
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move that looks simple but packs a punch
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stand behind your couch or in front of
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your coffee table able hold on to
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something for balance and slowly raise
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your heels off the ground then lower
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them back down this strengthens your
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calves improves ankle stability and even
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helps with balance which becomes more
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important as we age one woman in her 60s
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started doing calf raises while waiting
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for her tea to steep and now she says
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she walks with more confidence and fewer
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aches you can do these barefoot or in
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socks just make sure your movements are
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controlled and steady next time your
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show goes to a break use those few
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minutes to rise and shine literally five
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sit and reach stretches stay flexible
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while sitting still stretching isn't
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just for yoga class it's for your living
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room too sit and reach stretches help
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improve flexibility in your hamstrings
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and lower back all you do is sit on the
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edge of your seat extend your legs
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slightly in front of you and reach
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toward your toes don't worry if you
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can't touch your toes at first progress
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over perfection always one man who used
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to struggle with lower back pain started
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doing this stretch during every episode
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of his favorite crime drama and now he
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moves more freely and feels lighter plus
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stretching releases tension and helps
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you relax making it the perfect
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compliment to your evening unwind so
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next time your favorite character
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reveals a big secret take a deep breath
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and stretch it out six wall push-ups
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build upper body strength anywhere wall
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push-ups are a gentle yet effective way
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to build chest shoulder and tricep
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strength and you don't even need to
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leave the room face a wall place your
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hands shoulderwidth apart on it and lean
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in until your nose almost touches the
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surface then push back keeping your body
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straight they're low impact so they're
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perfect for beginners older adults or
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anyone recovering from injury a mom of
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two shared how she does these while
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waiting for her kids cartoons to start
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and now she can carry groceries with
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ease the beauty of this exercise is that
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it fits seamlessly into your routine no
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equipment no embarrassment just quiet
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progress so next time you're waiting for
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the next episode to autoplay sneak in a
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few sets and feel the burn
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gently seven bicep curls with water
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bottles turn snacks into weights why buy
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weights when you've got water bottles
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lying around grab two full bottles or
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cans of soup juice boxes whatever's
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handy and do bicep curls while you watch
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bend your elbows and bring the bottles
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toward your shoulders then slowly lower
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them back down repeat for 10 to 15 reps
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this works your biceps shoulders and
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even engages your core when done
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properly one woman joked that she now
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keeps a six-pack of bottled water near
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the couch not for drinking but for
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working out and she's never felt
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stronger these mini workouts add up and
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you'll notice your arms getting more
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defined and capable over time so the
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next time your show cuts to a commercial
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curl those bottles and sip on strength
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number eight seated leg extensions
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sculpt thighs without moving an inch
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seated leg extensions are a fantastic
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way to strengthen your quadriceps the
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muscles in the front of your thighs
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while sitting lift one leg straight out
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in front of you hold for a second then
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lower it slowly alternate legs or do
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both together it may look easy but try
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doing 10 to 15 reps and you'll feel the
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burn an older gentleman started doing
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these while listening to podcasts and
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now he says climbing stairs feels easier
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than ever this is also a great exercise
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for improving knee stability and
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preventing falls especially important as
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we age so next time your favorite actor
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gives a powerful speech keep your legs
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strong and steady nine plank on couch
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core strength meets comfort zone planks
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are a classic core exercise and yes you
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can do them on your couch place your
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forearms on the couch cushion step your
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feet back into a straight line and hold
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the position engage your abs squeeze
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your glutes and breathe
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steadily start with 10 to 20 seconds and
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gradually increase over time core
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strength is the foundation of good
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posture balance and overall mobility and
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this variation makes it accessible for
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everyone a young professional tried this
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while waiting for her show to buffer and
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now she has a flatter stomach and better
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posture at her desk job who knew your
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couch could be your new fitness buddy 10
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dancing during commercials burn calories
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while having fun and finally let's end
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with pure joy dancing during commercials
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when your show cuts to an ad hit shuffle
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on your playlist or just move however
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feels good sway twist jump whatever
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brings you happiness dancing is cardio
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disguised as fun it burns calories lifts
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mood and even boosts brain function one
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grandmother said she dances to oldies
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during every commercial break and now
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she's more energetic and even joined a
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local dance group movement doesn't have
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to be serious sometimes the best
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workouts are the ones that make you
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laugh smile and forget you're even
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exercising so when the next ad hits
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don't scroll shake it off and enjoy the
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rhythm of life well there you have it 10
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fun practical ways to stay active while
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watching TV from seated marches to couch
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planks these exercises prove that
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fitness doesn't have to be intense
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inconvenient or boring and remember
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number nine and 10 total game changers
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who knew your couch could double as a
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gym so what do you think which of these
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will you try tonight let us know in the
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comments below and tag a friend who
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needs a little couch workout inspiration
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and if you enjoyed this video don't
9:10
forget to like subscribe and hit that
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bell icon so you never miss another
9:14
episode of Top 10s You Should Know until
9:16
next time stay healthy stay happy and
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keep turning your downtime into workout
9:21
time
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