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Couch Potato Fitness

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Don R. Mueller, Ph.D.
Don R. Mueller, Ph.D.

This document provides exercises that can be done from the couch using everyday household items. It recommends stretching exercises to start, followed by upper and lower body exercises. Examples of items that can be used as weights include soda bottles, detergent bottles, juice jugs, and even a weighted SpongeBob toy. Filling bottles with sand or water can increase the weight. The goal is to perform routines targeting different muscle groups, such as lat pulls, chest presses, bicep curls, and more, to stay active while watching TV from the couch.

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Couch Potato Exercises What does a Couch Potato need?
1) A Couch Potato needs a Couch.
2) A Couch Potato needs a TV.
3) A Couch Potato needs a remote control.
4) A Couch Potato needs Snacks and Drink.
There are Exercises that Couch Potatoes can do while watching TV. Using “Grocery Store” items, such as: soda bottles (of various sizes) detergent bottles and 1-gallon jugs of water or juice, we can put together a terrific Couch Potato Workout! The ideal workout would feature:  Stretching (twisting)  Upper Body Exercises  Lower Body Exercises
Begin your Couch Potato workout with some towel stretches. Stretch right. Stretch left.
Bent over Stretch. A couple of Ketchup bottles act as weights to help you stretch.
Twists with a couple of 4-lb. ketchup bottles. Twist right. Twist left.
Sit-ups are a good way to warm-up as well. Assisted Sit-ups Using a Rope. Loop the rope around each foot.
Here are some great upper body and lower body exercises that you can do using items available to you at home. Examples of such items include: 1, 2 and 3 liter soda bottles, detergent bottles and other 1-gallon bottles of juice, lemonade and iced tea. Larger bottles are available as well. You can use these bottles with the original contents or fill them with water after using the contents. For barbell type exercises, consider using the handle of a sturdy mop or broom. Take your time, enjoy the show and the exercises.
Another thing you might consider is filling empty bottles with sand for added weight. Sand is a little more than 1.5 times the density of water. A gallon jug of water weighs a bit more than 8 pounds, whereas the same gallon jug filled with sand will weigh around 13 lbs. Interestingly, a 1-gallon jug filled with gold (if you are so lucky to have one) would weigh about 160 pounds. That's because the density of gold is a bit more than 19 times the density of water. Mr. Gold Metal
Lat Pulls (Upper Back) with a 9-Liter Plastic Jug. Start Finish
Barbell Deadlift with 9-Liter Plastic Jugs. Start Finish
Dumbbell Deadlift with 9-Liter Plastic Jugs. Start Finish
Dumbbell Chest Press with 1-Gallon Plastic Bottles. Finish Start
Barbell Chest Press with 9-Liter Plastic Jugs. Start Finish
Dumbbell Shoulder Flies with 1-Gallon Plastic Jugs. Start Finish
Shoulder Flies with a 3-Liter Bottle and Rope. Start Finish
Barbell Shoulder Press with 9-Liter Plastic Jugs. Start Finish
The one-arm overhead press? Sorry, but not considered to be a Couch Potato Exercise.
Dumbbell Shoulder Press with 1-Gallon Plastic Jugs. Start Finish
Dumbbell Biceps Curls with 1-Gallon Plastic Jugs. Start Finish
Barbell Biceps Curls with 1-Gallon Plastic Jugs. Start Finish
Triceps Extensions with a 3-Liter Bottle and Rope. Side View Start Back View Finish
In the "good old days" there was an exercise device called the medicine ball. It was a weighted ball that gym goers tossed back and forth to each other as a form of exercise. People still use the medicine ball, which comes in various sizes: diameters & weights. Up next, you see me exercising with a weighted version of SpongeBob. I added bags of beans and rice to SpongeBob. He now weighs about 8 lbs. 1-2-3 Throw!
Exercising with SpongeBobTM : 1-2-3 Throw!
Couch Potato Fitness
Doctor Bones and friends have fun demonstrating some Couch Potato Fitness outdoors. Go Bob!
Once you do enough Couch Potato Exercises, you will be ready to tackle the sports of your choice:
Couch Potato Fitness

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Couch Potato Fitness

  • 1. Couch Potato Exercises What does a Couch Potato need?
  • 2. 1) A Couch Potato needs a Couch.
  • 3. 2) A Couch Potato needs a TV.
  • 4. 3) A Couch Potato needs a remote control.
  • 5. 4) A Couch Potato needs Snacks and Drink.
  • 6. There are Exercises that Couch Potatoes can do while watching TV. Using “Grocery Store” items, such as: soda bottles (of various sizes) detergent bottles and 1-gallon jugs of water or juice, we can put together a terrific Couch Potato Workout! The ideal workout would feature:  Stretching (twisting)  Upper Body Exercises  Lower Body Exercises
  • 7. Begin your Couch Potato workout with some towel stretches. Stretch right. Stretch left.
  • 8. Bent over Stretch. A couple of Ketchup bottles act as weights to help you stretch.
  • 9. Twists with a couple of 4-lb. ketchup bottles. Twist right. Twist left.
  • 10. Sit-ups are a good way to warm-up as well. Assisted Sit-ups Using a Rope. Loop the rope around each foot.
  • 11. Here are some great upper body and lower body exercises that you can do using items available to you at home. Examples of such items include: 1, 2 and 3 liter soda bottles, detergent bottles and other 1-gallon bottles of juice, lemonade and iced tea. Larger bottles are available as well. You can use these bottles with the original contents or fill them with water after using the contents. For barbell type exercises, consider using the handle of a sturdy mop or broom. Take your time, enjoy the show and the exercises.
  • 12. Another thing you might consider is filling empty bottles with sand for added weight. Sand is a little more than 1.5 times the density of water. A gallon jug of water weighs a bit more than 8 pounds, whereas the same gallon jug filled with sand will weigh around 13 lbs. Interestingly, a 1-gallon jug filled with gold (if you are so lucky to have one) would weigh about 160 pounds. That's because the density of gold is a bit more than 19 times the density of water. Mr. Gold Metal
  • 13. Lat Pulls (Upper Back) with a 9-Liter Plastic Jug. Start Finish
  • 14. Barbell Deadlift with 9-Liter Plastic Jugs. Start Finish
  • 15. Dumbbell Deadlift with 9-Liter Plastic Jugs. Start Finish
  • 16. Dumbbell Chest Press with 1-Gallon Plastic Bottles. Finish Start
  • 17. Barbell Chest Press with 9-Liter Plastic Jugs. Start Finish
  • 18. Dumbbell Shoulder Flies with 1-Gallon Plastic Jugs. Start Finish
  • 19. Shoulder Flies with a 3-Liter Bottle and Rope. Start Finish
  • 20. Barbell Shoulder Press with 9-Liter Plastic Jugs. Start Finish
  • 21. The one-arm overhead press? Sorry, but not considered to be a Couch Potato Exercise.
  • 22. Dumbbell Shoulder Press with 1-Gallon Plastic Jugs. Start Finish
  • 23. Dumbbell Biceps Curls with 1-Gallon Plastic Jugs. Start Finish
  • 24. Barbell Biceps Curls with 1-Gallon Plastic Jugs. Start Finish
  • 25. Triceps Extensions with a 3-Liter Bottle and Rope. Side View Start Back View Finish
  • 26. In the "good old days" there was an exercise device called the medicine ball. It was a weighted ball that gym goers tossed back and forth to each other as a form of exercise. People still use the medicine ball, which comes in various sizes: diameters & weights. Up next, you see me exercising with a weighted version of SpongeBob. I added bags of beans and rice to SpongeBob. He now weighs about 8 lbs. 1-2-3 Throw!
  • 27. Exercising with SpongeBobTM : 1-2-3 Throw!
  • 29. Doctor Bones and friends have fun demonstrating some Couch Potato Fitness outdoors. Go Bob!
  • 30. Once you do enough Couch Potato Exercises, you will be ready to tackle the sports of your choice: