5 exercises you can do while watching Netflix

Want to know how to exercise while bingeing your favourite TV show? Well, Goodlife Health Clubs personal trainer, Shane Warne, explains how. 

We all know getting to the gym is going to give us the best workout (and the most fun), but let’s be honest, sometimes it just isn’t going to happen. But that’s no reason not to get some training in. If you want a leaner body, but don’t want to hit the gym, then it’s time to get creative! Create your own home gym set-up in from of the telly and you’ll be set. Get ready to see a difference in energy and your sleep!

Want to know how to get the best out of a home workout? Let’s go over 5 exercises you can do from the comfort of your own living room…while watching Netflix, of course!

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Here’s how you can enjoy Netflix while you exercise.

First of all, put on your favourite show so you can catch up on any episodes you missed or start some new ones. Make sure you have some space to do a workout and get your activewear on. Then, you’re going to want to take part in the following exercises.


It’s a favourite for a reason and a good full body movement to get the blood going. Squats really help burn calories and build muscle, as well as assisting with your overall mobility, balance, flexibility and more.

Targets: Glutes, abdominals, calves, hamstrings and quads

Bulgarian Spilt Squat

Place your rear raised leg on the couch. Begin with the weaker leg and match the reps with the stronger leg. Doing this exercise with just your body weight is more than enough to see results!

Targets: Glutes, quads and hamstrings

Single Leg Hip Thrust

Place your upper back on the coffee table or the couch, one foot on the floor and do your hip thrust using the one planted foot with the other foot raised in the air. Make sure to push the hips tall and squeeze the glute at the top range. We all love to have strong glutes!

Targets: Glutes, hip flexors, hamstrings, lower back, quads, groin and calves

High Deficit Reverse Lunge

Make sure you push through the heel on these. This is going to require a stable coffee table or bench, so if you don’t have one, replace this with a 60-second plank. This helps with hip flexion and mobility.

Targets: Calves, glutes, quads, hamstrings and core.

Wall Sits

Simply place your back against a wall and squat down until your thighs are horizontal and hold it for as long as you can. Wall sits can really help with your endurance and help to increase muscle mass.

Targets: Core, quads, hamstrings, glutes and lower back

If once you start, you find yourself really enjoying it and want to up the tempo a bit, do 60 seconds of each exercise one after the other in a circuit fashion. Take a 1-minute break and go through the set 4 times.

Guess what? You’ve just done 24-minutes of exercise AND you caught up on your favourite show! Who said working out had to be boring?

After living in multiple countries around the world and working in the corporate world for years, in late 2019 Shane Warne decided to turn his passions of fitness, health and developing others into his profession. He has been working with Goodlife Health Clubs since August 2020 and is already doing the Strength & Conditioning Training from MMA fighters and Jiu Jitsu competitors. He has also undertaken a personal mentorship program with one of the top UFC Strength & Conditioning coaches, now working both in-person and online with remote clients.

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