The NCAA Tournament, the biggest men's Division I college basketball tournament, also known as March Madness, incorporates 64 teams facing off with each other for three weeks until a champion is crowned. That’s a lot of basketball, and a lot of time in front of the TV. Since you don’t want to miss a game or a workout, why not get both done at once? All you need is your couch and a little motivation to fit these moves into commercial breaks.
Leg Pulses: Sit on the edge of the couch, bracing yourself up with your elbows. Stick the legs out straight ahead and keep them together, feet flexed. Lift off the ground just a few inches and pulse there until you reach your max. Rest and repeat.
Scissors: Lay on your back with your lower back supported. Lift the legs straight up over the hips, then drop one leg down as far as you can. As you raise it up, send the other leg down. Try to do this through a commercial break, making the movement smaller as it gets more difficult. Here's how to do scissor kicks.
Leg Lifts on Belly: This will work your glutes. Lying down on your belly with arms under your head, bring your legs together. Squeeze your glutes and lift them a few inches. Try not to press down into your belly as you lift. Instead, engage the core. Try to lift and pulse for a few reps at a time.
Inclined Crunch: Grab the edge of the cushions with your hands, keeping them close to your hips. With the legs beginning straight out in front of you, pull them in with control and return them to the starting point for one crunch. The more you lean back, the more difficult it is.
>> Read more: No Fuss 25-Minute Chair Workout
Tricep Dips: Scoot off the couch just enough that the back of your hips still grazes the cushions. With arms on either side, slowly lower yourself a few inches. Your elbows should point straight behind you and the movement is strictly up and down. Your legs can be bent to make it easier, or inclined on an ottoman for a bigger burn. Click here for more instructions.
Incline Pushups: Place the hands just outside the shoulders on the arm on the couch. Bring your chest as close as you can to the couch and return to your starting position. Try doing these push ups for an entire commercial break as well. Click here for a breakdown of the movement.
Arm Pulses: Sitting upright, bring your arms out in front of you in line with the shoulders and pulse 50 times; move the arms out to the sides with palms up and pulse 50 times; move the arms up overhead with palms facing inward and alternate pulses 50 times on each side. Repeat the series.
Bulgarian Lunge: With one leg resting on the couch from mid-shin through the foot, bring the other leg out in front of you. Bend both knees until you hit your full range of motion for a lunge. Repeat on the same side for 10-15 reps before switching. Click here to see what the split lunge looks like.
Kegels: Working the muscles you would use to stop the flow of urine, squeeze for a few seconds and relax for the same amount of time. Eventually increase the time of the squeeze and decrease the rest period.
>> Read more: 5 Workouts For Women Who Hate Exercise