How to: train for a (Netflix) marathon

Monday 5 September 2016
  • How to: train for a (Netflix) workout

If washing your hands conjures images of scrubbing in for surgery, and your partner is baffled why you keep throwing pie for them (OK, enough Grey's Anatomy and Orange is the New Black references), it’s official – you have a Netflix addiction!

Symptoms include binge-watching, insomnia, the inability to find a movie you haven’t watched, and pop culture references limited to this season’s streaming package. You begin to realise how weak your willpower really is when you find yourself glued to the screen at 4am on a Dogs With Jobs bender.

At least back in the good ol’ days renting movies from the video store involved some form of exercise (remember walking from the couch to the TV to change discs). But with your remote doing all the work, the only time Netflix raises your heart rate is during those 15 seconds between episodes as you frantically decide if you’re doing anything with your life today.

But there is hope. Treatment is within remote’s reach, designed so your eyes never have to leave Jon Snow’s luscious locks. Give rest day new meaning with our Netflix & Not-So-Chill Workout, perfect for releasing happy hormones when you’re too emotionally invested in a lead character’s dwindling love life.

Press play on these moves that will strengthen and tone your body….one episode at a time.

Crunch on this


Quit reaching for the potato chips and crunch on this move to target your abdominal muscles!

How to do it:

  1. Lie flat on your back with your knees bent and feet resting on the couch, hip width apart.
  2. Place your hands either on your chest, or behind your head as you push your belly button into your spine to engage your core.
  3. Roll your shoulders forward until your shoulder blades lift off the couch.
  4. Hold for a moment at the top of the movement, then slowly lower down.
  5. Repeat!

Raise the legs


Raise the bar (metaphorically speaking) and test your strength with leg raises!

How to do it:

  1. Sit on the edge of your couch with your legs straight out in front, and hands placed either side of you.
  2. Engage your core, and slowly lift your legs, keeping them straight and your ankles together, until your feet are in line with your hips.
  3. Hold for a moment, then slowly lower your legs back down.
  4. Repeat!

Lunge it out


Try this variation of jumping for joy as you cross the marathon finish line (your binge-watching marathon, that is).

How to do it:

  1. Begin standing in front of your couch, with your back facing it, and your feet together.
  2. Keep your upper body straight as you place your left foot onto the edge of the couch, using your arms to balance.
  3. Lower your left knee until your right leg forms a 90 degree angle.
  4. Hold for a moment, then slowly return to starting position.
  5. Repeat, changing legs after ten reps. 

Push it to the limit


Have you ever fallen down, and used your arms to get back up? Congratulations, you’ve done a push up! Push your limits with this move to sculpt your upper body and tone your core!

How to do it:

  1. Stand to the side of your couch, and place your hands shoulder width apart on its arm.
  2. Step your feet back until you are in a high plank position and your body forms a straight line.
  3. Lower your body, keeping your back flat and eyes focused in front of you, until your chest is in line with your hands.
  4. Slowly push back up to the plank position, and repeat!

Don't run with scissor kicks


Once you discover Netflix has a ‘musical’ category, there’s no turning back. Get your groove on with a move you can do to the beat!

How to do it:

  1. Sit on the edge of your couch with your legs straight out in front, and hands placed either side of you.
  2. Engage your core, and slowly raise your left leg, keeping it straight, until your left foot is in line with your hips.
  3. Keeping your core engaged and back straight, switch movements by raising your right leg and lowering your left leg.
  4. Repeat!

Try a dip


When you’ve been sitting on the couch watching Daredevil for nine hours straight, you’re kind of in the mood to get physical – that dude kicks butt! Blast the opening credits and go beast mode with this killer move.

How to do it:

  1. Begin seated on the edge of your couch, legs straight out in front of you.
  2. Place hands hip width apart on the edge of the couch, and lift yourself up and forward so you are hovering in line with your hands.
  3. Keeping your elbows directly behind you and in line with your shoulders, slowly lower yourself towards the floor until your arms are at a 90 degree angle. Slowly lift yourself back to the starting positon.
  4. Repeat!

Can't get enough Netflix for one day? Line up the Batman v Superman: Dawn of Justice​ movie and try our superhero workout!

Ashley Hanger

Ashley is UQ Sport’s Content Marketing and Communications Coordinator. Partial to food of the deep fried variety, Ashley is a self-confessed social media addict with a knack for words. You’ll often find her with a cup of tea in hand, still in shock she made it through a HIIT class alive.