Sunday night’s Emmy Awards may seem like the perfect excuse to spend a couple of lazy hours on the couch – but it can also be a great time to get in a good workout!
Reebok trainer Emily Schromm (who happens to have been on the Emmy-nominated show The Real World‘s Washington D.C. season) has created exercise moves that you can easily do at home with just a medicine ball while enjoying television’s biggest night.
1. Every time someone on the red carpet is asked who he or she is wearing … Do a 30-second wall ball blaster
With your back against the wall and your legs and knees at 90-degrees, walk your feet out enough so that your weight is in your heels. Hold this pose while moving the medicine ball side-to-side with a press overhead until time is complete!
2. Every time the camera zooms in on a celebrity in the audience while host Jimmy Kimmel is making a joke about them … Do 10 lunge back twists
Holding the medicine ball at your chest, lunge back with your leg until the back knee is close to the ground, rotating your upper body at the same time. Drive through your front heel and squeeze your glutes to stand up, trying to find balance at the top with one leg to engage your core even more.
3. Every time Game of Thrones is mentioned … Do five burpee hop-overs
Using the ball as an anchor, place your hands on the ball and jump back your feet into a plank position before immediately jumping them back to where you started. Stand up. Hop over the ball and repeat on the other side.
4. Every time someone on stage references a television show you’ve never heard of … Do eight ball blasters
Combining a sit-up with a ball slam, modify this move by laying back on a bench. Holding the ball at your chest, sit down on the ground touching the ball overhead. Using speed out of your sit-up and bringing the ball quickly from overhead towards your feet, stand up as fast as possible and finish with a ball slam, slamming the ball as hard as you can to the ground.
5. Every time a Netflix original show wins an award … Do 10 weighted V-ups
Lying flat on your back with the ball in your hands overhead, lift your chest up to meet your feet and pass the ball to the feet. Go back to flat on the ground, and repeat the same process as your feet pass the ball to your hands.
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6. Every time someone holding an Emmy says that it’s heavy … Do a 30-second dead bug
This move begins balanced in a sit-up position with the medicine ball at your chest. Moving your feet side-to-side, press the ball up and down, working core and shoulders, until time is complete. Modify by slightly allowing your feet to touch the ground.
7. Every time a winner thanks their mom and dad in their acceptance speech … Do 15 wall balls
Starting with the ball at the chest under the chin, squat as low as you can without allowing your heels to come off the ground. In one move, drive up as fast as you can and toss the ball as high as you can, catching it on the way down for another rep!
8. Every time a winner cries during their acceptance speech … Do six push-up overs
Starting with one hand on the ball and one hand on the ground, do a push-up, immediately walking over the ball by staying in a plank position to do the same thing on the other side. Perform three on each side.
9. Every time the background music starts to play over a winner’s acceptance speech … Do eight hamstring blazers
Lying on your back with your heels on the ball, drive your hips up towards the sky. Using your hamstrings, curl the ball towards your butt by pulling your heels towards you, all while driving your hips higher. Squeeze your glutes at the very top of the move and return to starting position.
10. Every time the camera catches a celebrity by surprise … Do 12 medicine ball cleans
This move is all about speed. Starting with the ball on the ground, put the ball right in front of your feet and grab the sides. With your chest up and eyes forward, jump up with the ball close to your body, pulling your arms up as you jump. Once the ball is at your chest, drop into a squat and stand. Return the ball to the ground and repeat. Tip: try to shrug the ball up and keep it close to the body instead of curling it away.
The 68th Primetime Emmy Awards, hosted by Jimmy Kimmel, airs Sunday live on ABC.