We live in a comfortable era where we can access anything we want at the touch of a button. So if we want to watch the World Cup on TV while getting a six-pack at the same time (the abs, not the beer), then we damn well can, sir!

This is a fine training program that can be done as you watch the World Cup. Hell, it can even be done as you watch the World Cup on your couch.


Leg Suspenders are great for strengthening your abdominal muscles and core. Just lay your palms down beside your legs, and lift your feet about 10 inches off the floor (or sofa!).

Hold for 3 seconds, then lower your feet back down but do not let them touch the floor/sofa. Hold for another 3 seconds, then lift again. Repeat until you complete 4 sets of 10.

This will greatly improve your basic muscles, while not making you miss one minute of the game.


A Pint weighs about 1 pound, which is enough to keep your arms and shoulders active while you’re in the local, but for a more complete workout, use that beer to do some weighted squats. If the regulars ask you what the bloody hell you’re doing, just reply “Oh, I dropped the keys! And again! And again!” And so forth.

It may seem funny, but if / when in England no one takes care.

Cold water

Drinking ice water burns more calories, as your body needs to work harder to warm it to body temperature. So you know what to fill that pint with?


cold water


Burn the Baby Gori

You already have a six-pack. Most people do, it is just usually hidden under a layer of stomach fat. Therefore, your task is to remove this fat and strengthen the ab muscles.

Have you heard about burning fat? Well, they do what they say on the drum: burn fat! A good fat burner speeds up your metabolism and minimizes your cravings. It is necessary to be worthy of a shot.

Yawning Training

Yawn like a lion, and before you have time to think, just stretch the yawn in until you feel a soft strain.

Stand up straight, with your hands at your sides. Stretch your arms and neck toward the ceiling whenever you breathe in or yawn. Then lower your arms to your sides as you exhale. Repeat this 10 times. Resist the temptation to get back into bed afterward.

Clean the house

Treat home affairs like it’s a form of training. You’ll be exercising, and get clean floors and non-creased clothes when you’re done. Pull out a vacuum cleaner and a mop and start cleaning the house and gaskets. You have the TV on. You will burn calories and strengthen your basic muscles.

clean the house


Toast your waiting time

While you wait to toast a pop, grab a can. Raise the can from your chin to above your head, then slowly lower it. Repeat 30 times for each arm. This will strengthen the shoulders, back, triceps and biceps.

Next, using both hands, grab something heavy like a 5 kg bag of potatoes. Crouch so that your knees form right angles. Swing the potato bag up to eye level, and then back through the legs. Make sure to keep your lower back straight, and definitely make sure to not release the bag during the swing!

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