Cold weather brings out the binge-watcher in all of us. Here’s how to turn a lazy afternoon into a killer workout session. Keep up with your favorite shows while putting in some serious work during those back-to-back episodes so there’s nothing to feel guilty about at the end of your TV-filled night.

A proper lunge engages the glutes, hamstrings, quads, calf muscles, and core. Maintaining 90 degree angles at the knees is important for proper form.

A proper lunge engages the glutes, hamstrings, quads, calf muscles, and core. Maintaining 90 degree angles at the knees is important for proper form.

Alternating lunges: Start with feet together, shoulders pulled back, arms at the side, and core tightened. Step right foot forward, while dropping left knee almost to floor. Right leg should be bent at a 90 degree angle, knee stacked over ankle. Push left knee away from floor, bring right foot back next to left. Repeat on opposite side.

  • Week 1: 2x/week (Will get you through one episode of “The Office” on Netflix)
  • 10 minutes of alternating lunges (left foot forward, right foot forward), 2 minute break, 10 minutes of alternating lunges
  • Week 2: 2x/week (Will get you through one episode of “Insecure” on HBO)
    12 minutes of alternating lunges, 3 minutes off, 12 minutes of alternating lunges
  • Week 3: 2x/week (Will get you through one episode of “House of Cards” on Netflix)
    15 minutes of alternating lunges, 5 minutes off, 15 minutes of alternating lunges
  • Week 4: 2x/week (Will get you through one episode of “Westworld” on HBO)
    18 minutes of alternating lunges, 5 minutes off, 18 minutes of alternating lunges
  • Week 5: 2x/week (Will get you through one episode of “Game of Thrones” on HBO)
    20 minutes of alternating lunges, 5 minutes off, 20 minutes of alternating lunges)