How many times have you found yourself sitting on the couch giving yourself the guilt trip of the YEAR because you know you should be up working out? Well I have done this more than I care to admit! So I devised a plan or a work out that is full functional for the couch potato. This way we have no more excuses and can avoid the ugly feelings of guilt, shame, and low self esteem.

As with any exercise regimen I suggest you speak with your doctor before starting. Further, the information I am sharing with you is simply my opinion. These are exercises I have tried myself and found to be effective for me. Individual results may vary and really depend on you and the time you put in to it. GOOD LUCK!

One more thing before we get goin:

This article is a revision of another article I wrote. You can find the original at HealthMad. You can expect to find some exercises different than the ones I am using here.

Cardio is a key component to a full body work out. Cardio promotes weight loss by raising the heart rate, body temperature, and metabolicrate.

When I find am stuck in a boob tube attitude I like to try and pull myself out of it during commercial breaks. This way I can get my cardio and not miss a beat on what ever show I am obsessing over at the time (usually Monk). One exercise that I find simple and effective is light jogging around the house. If I want to push my self a little harder I run as fast as i can in place or raise my knees up to my chest one at a time in a fast paced motion.

Really you can do this or any other exercise that raises your heart rate while your show is on. I like to do it on commercial because it gives me a time limit or goal to push myself as hard as I can before the show returns. That and I find it hard to focus on my program when my body is flailing about.

The Sofa Cycle: These exercises can be done on the floor or on the sofa. I like them for their simplicity.

Lateral Leg Lifts: Laying on your side raise leg up and down, repeat this motion until muscle is fatigued. Flip over on your other side and repeat the same steps. This exercise works out your hips, outer thighs, and inner thighs.

Frontal leg lift: While lying on your back with your head and neck flat, raise both legs up and slowly down with out completely releasing the contraction. Do not use momentum to raise or lower your legs. Do focus on the muscles in your lower abdomen and maintain controlled movements.

Sofa-cycle cycle: This exercise is similar to the frontal leg lift. While lying on your back (floor or couch), place your hand behind your neck, and bring both legs in toward your chest. With controlled movements and a relaxed neck extend left leg out, bring right leg in while raising your shoulder up and extending you left elbow to the right knee. Repeat this extending right leg out and bring left knee to right elbow. Continue this until you can't do any more repetitions.

Butt Crunch: Place yourself on the floor positioned on all fours. Hands should be placed shoulder width apart and knees should be hip width apart. Kick Left leg up at a ninety degree angle and bring it back down. Repeat until the muscle is fatigued, then switch legs and follow the steps above. You will feel this in your hips and gluteus maximus (if not today then tomorrow).

Back extension: Lying flat on your tummy place you hands under your chin. Imagine your body being pulled in opposite directions while you raise your chin and legs up and out. Hold the position for 15 seconds, then lower and repeat 3 more times.

A great way to achieve beautiful lean and less sore muscles is through stretching. Another bonus is how it relieves tension, stress, and just feels great it feels.

Inner Thighs: Sitting on the floor spread your legs as far apart as you can. Lean your upper body forward, then to the left side touching your left toe, and finally bending to the right sight touching your right toe. You will feel this stretch in your inner thighs.

Outer Thighs: Lying on you side reach the arm you are not lying on behind you and grab your foot and pull your leg behind you. Flip over and repeat this movement on the other side.

Booty stretch: Lying back down on your back, bring on leg in to your chest. For more of a stretch straiten the leg out and pull it in toward your chest.

Chest: Lock your hand behind your back and raise them up as far as is comfortable for you. This move opens up your chest and feels amazing!

Triceps: Raise one arm above your head and bend at the elbow. With your other arm place you hand on the bent elbow and pull slightly .Switch arms and repeat this motion.

Drinks:

Crystal light only 5 calories

Carbonated water: delicious, cheap, and 0 calories!

Enviga: A new drink proven to help burn a few extra calories

WATER: 0 EVERYTHING and 100% good for your body! It is extremely important to stay hydrated and water is the best way to do it.

Food:

Light butter or 100 cal pack popcorn

100 cal pack snacks

Kellogg's bowl cereal with low fat milk

Jello: Quick easy and pretty darn low in calories. There is also Fat free sugar Jello Pudding. YUM YUM

Fruit: SImple, delicious, and no need for preperation. It is cherry season and cherries have a lot of health benefits. Other good fruits are bananas, apples, oranges, and pears.

Add peanut butter to a few apple slices and you have yourself a delicious and filling snack.

The main idea here is to find ways to work out where ever you are. These exercises are all functional for just about any kind of location. If these don't work for you then get creative. Find new ways to move your body when you are feeling motivated the least. Good luck on your journey to a healthier YOU!