10 Exercises You Can Do While Watching Netflix

10 Exercises You Can Do While Watching Netflix

Don't want to hit the gym today? It’s time to get creative. 

If you're ready to get the best out of a home workout, we’ve got you covered with 10 equipment-free exercises you can do from the comfort of your own living room…while watching Netflix, of course!

The first step is to grab your TV control and put on your favourite show. Make sure you have some space for your workout and put your favourite activewear on. Remember, activation is crucial for warming up and prepping those muscles and preventing injury - try this quick warm-up session before you get started. Then, you’re all set to take part in the following exercises:

Pause Squat
  1. Stand with your feet shoulder width apart in a comfortable stance with your hands out in front of you or at your sides for stability. 
  2. Hinge at your hips, then knees as if you were going to sit in a chair. 
  3. Go as low as you can without placing any pressure on your joints, but instead focus on your muscle contractions.
  4. Upon reaching the bottom squat position, hold tightly without bouncing or moving for 2 seconds.
  5. Pushing through your heels without bouncing, straighten your legs back up to return to a standing position. 

Top Tip: Try adding a booty band for added intensity and a serious burn!

Alternating Lunge

  1. Stand in a tall posture with your feet shoulder width apart. 
  2. Place one foot back while maintaining an upright posture. 
  3. Bend both knees until your rear knee softly touches the ground. Try to maintain an equal angle at both your knee and hip joints. 
  4. Press through your heel firmly into the ground and return to the starting position, ensuring you keep your torso stable and drive from your quadriceps. 
  5. Repeat the movement on the other leg. 

Sumo Squat 

  1. Stand with your feet in a wide stance with your feet facing out.
  2. Squat down to below parallel as if you were going to sit on a chair.
  3. Push through the heels to push yourself back up to the starting position.

Wall Sit

  1. Stand with your back flat against a wall.
  2. Walk your feet out about 2 feet in front of you with your feet just over shoulder width apart.
  3. Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Your thighs should be parallel to the ground and it should appear as if you are sitting in a chair.
  4. Hold this position for the prescribed time, ensuring correct posture and technique is maintained throughout.


  1. Begin with your hands placed under your shoulders and feet slightly wider than hip width apart on the floor.
  2. Step your legs behind with your feet together and curl your toes under.
  3. Lift your hips up and keep your chest in front of your hands.
  4. Form a straight line from your head through to your heels, and maintain this line throughout the movement.
  5. Lower yourself downward until your chest almost touches the floor while your feet stay firmly put.
  6. Straighten your arms back up to the starting position before you lower yourself down again. 

Glute Bridge

  1. Lie on your back with your legs bent and your feet flat on the floor. 
  2. Position your feet so that your heels are close to your buttocks. 
  3. Drive your hips upwards by pressing your feet firmly to the floor and squeezing your buttocks at the top of the exercise (while avoiding overextending). 
  4. Gradually lower back to the starting position, ensuring that you maintain tension through your glute muscles.


  1. Begin in a push-up position. 
  2. Lower both your forearms to the ground so that your elbows and fists are flat on the ground. Your palms should be balled up and your shoulders should be parallel to your elbows. 
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. 
  4. Straighten your body, keeping your neck and spine neutral. Flex and engage your core, while squeezing your bottom. 
  5. Hold this position until after the burning begins, ensuring you always maintain your technique throughout. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Arm Swing

  1. Stand up and extend your arms straight out by your sides with your palms facing your body.
  2. Rotate your arm from back to front before alternating to the other arm.

Ankle Taps

  1. Lying on the floor, start with your knees bent and palms by your sides.
  2. Raise your shoulders slightly off the mat and engage your core muscles ensuring you’re not straining your neck.
  3. Reach over with your right hand to tap your right ankle before switching over to tap your left ankle with your left hand.
Frog Pump 
  1. Start in a glute bridge position with your back flat on the ground. 
  2. Tuck your neck into your chest and dig your elbows into the ground. 
  3. Put the bottoms of your feet together and have your heels as close to your buttocks as possible. 
  4. Thrust into the air while maintaining a neutral back and lower slowly until your buttocks touches the ground. 

Aim for 60 seconds of each exercise one after the other in a circuit style. Take a 1-minute break and go through the set 4 times.

When you’ve completed your workout, give these 8 post workout stretches a go - your body will thank you for it!

Great work! You’ve just done a fire workout and caught up on your favourite show - all from the comfort of your home. Who said exercise had to be boring?!

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