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KCC Couch Potato Challenge (Fitness)

April 23, 2021 All day

KCC Couch Potato Challenge

KCC Health & Wellness Ministry challenges you to get up and get moving during this 8-week fitness challenge, the “Couch Potato Challenge”!

Each week you will be challenged to do a brief exercise Monday-Friday. You may do this in the comfort of your living room in front of the television. You may do the exercise in parts, during commercial breaks as you watch television (60 minutes), or you may do them all in one full set (all exercises done consecutively). Each week as the challenge becomes more intense, please follow the instructions to cool-down once you have completed your full set. Come on, let’s get physically fit for the Kingdom together.

WEEK 1

Beginner: Walk-in-place for 15 minutes (or during all Commercial Breaks)

Advance: Walk-in-place for 10 minutes (or during 3 Commercial Breaks) and 20 Chair Squats (or during 1 Commercial Break)

Week 1 Couch Potato Challenge Exercise examples

Beginner: Walk-in-place for 10 minutes (or during 3 Commercial Breaks) and 10 knee lifts (or during 1 Commercial Break)

Advance: Walk-in-place for 10 minutes (or during 2 Commercial Breaks); Knee Lifts for 10 minutes (or during 1 Commercial Break); and 30 Chair Squats (2 sets of 15)- (or during 1 Commercial Break). Walk-in-place to cool-down.

Week 2 Couch Potato Challenge Exercise examples

WEEK 3

Beginner: Walk-in-place for 10 minutes (or during 2 Commercial Breaks); 10 Knee Lifts (or during 1 Commercial Break); 10 Seat and Stands (or during 1 Commercial Break)

Advance: Knee Lifts for 10 minutes (or during 2 Commercial Breaks); 30 Chair Squats (2 sets of 15)-(or during 1 Commercial Break); Jump-n-Jacks for 5 minutes (or during 1 Commercial Break); and Walk-in-place to cool-down

Week 3 Couch Potato Challenge Exercise examples

WEEK 4

Beginner: Walk-in-place for 10 minutes (or during 2 Commercial Breaks); 12 Knee lifts (or during 1 Commercial Break); 15 Seat and Stands (or during 1 Commercial Break); Step side to side for 5 minutes

Advance: Knee Lifts 10 minutes (or during 2 Commercial Breaks); 30 squats (2 sets of 15 – NO Chair)-(or during 1 Commercial Break); 15 Burpees * (or during 1 Commercial Break); Walk-in-place cool-down.

*Burpees – Go down into a plank, stand and jump with the hands in the air and back again as fast as possible.

Week 4 Couch Potato Challenge Exercise examples

WEEK 5

Beginner: Walk-in-place for 10 minutes (or during 1 CB); 16 Knee Lifts (or during 1 CB); 20 Seat and Stands (or during 1 CB); Step side to side for 5 minutes

Advance: High Knee lifts 10 minutes (or during 1 CB); 30 Squats (2 sets of 15- No Chair); 15 Burpees (or during 1 CB); 20 Jump-n-Jacks; and Walk in place to cool down

Week 5 Couch Potato Challenge Exercise examples

Beginner: Walk-in-place 10 minutes (or during 1 CB); *10 x 4 Seat and Stands from Chair to Chair (at least 10 feet apart) (or during 2 CB); Step side to side for 5 minutes

*10 x 4 is 4 sets of 10 Seat and Stands. You will do 10 on one chair then walk to another chair (at least 10 feet apart) and do another set of 10 resulting in a total of 40 Seat and Stands

Advance: High Knee Lifts for 5 minutes (or during 1 CB); Jump Rope for 3 minutes (or during 2 CB); 15 Burpees (or during 1 CB); 40 squats (2 sets of 20 – No Chair); and Walk in place to cool down

Week 6 Couch Potato Challenge Exercise examples

WEEK 7

Beginner: Walk-in-place for 10 minutes (or during 1 CB); 10 x 6 Seat and Stands from Chair to Chair (at least 10 feet apart) (or during 2 CB); 10 High Knee Lifts; Step side to side 5 minutes

*10 x 6 is 6 sets of 10 Seat and Stands (60 total). You may complete this exercise during the course of 2 commercial breaks or non-stop sets.

Advance: High knee lifts for 3 minutes & 20 Squats Combo; Jump Rope for 5 minutes; 20 Burpees; 10 Push Ups; 20 Jump-n-Jacks; and Walk-in-place to cool down

Week 7 Couch Potato Challenge Exercise examples