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Experts / September 2016
Maureen Quirk, Global Newsroom

The Emmy Awards: Your Newest Excuse to Get Fit

Television’s biggest night is back.

This Sunday, September 18, the 68th Emmy Awards will air live on ABC, and television’s best and brightest will come together to crown this year’s “Outstanding Drama Series” and “Outstanding Comedy Series” among other awards.

But this year, while you’re ooh-ing and ahh-ing over who wore what, skip reaching for the bowl of popcorn and transform your living room into a gym instead. Trust us, it’s simpler than you think.

Inspired by the globe that sits on top of an Emmy Award, Reebok Trainer Emily Schromm (you may remember her from The Real World, which yes, has seen Emmy nominations of its own in the past) has programmed 10 movements all of which utilize a medicine ball. 

Hack: If you don’t have a med ball on hand, you can easily substitute it for a soccer or basketball.

Grab the clicker, cue up the show, and every time one of these inevitable award-show moments happens, perform the corresponding exercise.

1. Every time someone on the red carpet is asked who he or she is wearing, perform a 30-second wall ball blaster ...

With your back against the wall and your legs and knees at 90 degrees, walk your feet out enough so that your weight is in your heels. Hold this pose while moving the medicine ball side-to-side with a press overhead until time is complete!

wall ball blaster emmy 1

2. Every time the camera zooms in on a celebrity in the audience while host Jimmy Kimmel is making a joke about them, perform 10 lunge back twists ...

Holding the medicine ball at your chest, lunge back with your leg until the back knee is close to the ground, rotating your upper body at the same time. Drive through your front heel and squeeze your glutes to stand up, trying to find balance at the top with one leg to engage your core even more.

lunge back twists emmy 2

3. Every time "Game of Thrones" is mentioned, perform 5 burpee hop-overs ...

Using the ball as an anchor, place your hands on the ball, jump back your feet into a plank position before immediately jumping them back to where you started and stand up. Hop over the ball and repeat on the other side.

burpee hop overs emmy

4. Every time someone on stage references a television show you've never heard of, perform 8 ball blasters ...

Combining a sit-up with a ball slam, modify this move by laying back on a bench. Holding the ball at your chest, sit down on the ground touching the ball overhead. Using speed out of your sit-up and bringing the ball quickly from overhead toward your feet, stand up as fast as possible and finish with a ball slam, slamming the ball as hard as you can to the ground.

ball blasters emmy

5. Every time a Netflix original show wins an award, perform 10 weighted V-ups ... 

Combining a sit-up with a ball slam, modify this move by laying back on a bench. Holding the ball at your chest, sit down on the ground touching the ball overhead. Using speed out of your sit-up and bringing the ball quickly from overhead toward your feet, stand up as fast as possible and finish with a ball slam, slamming the ball as hard as you can to the ground.

v-ups emmys

6. Every time someone holding an Emmy says that it's heavy, perform a 30-second dead bug ...

This move begins with you balanced in a sit-up position with the medicine ball at your chest. Moving your feet side-to-side, press the ball up and down, working core and shoulders, until time is complete. Modify by slightly allowing your feet to touch the ground.

dead bug emmys

7. Every time a winner thanks his or her mom and dad in their acceptance speech, perform 15 wall balls ...

Starting with the ball at the chest under the chin, squat as low as you can without allowing your heels to come off the ground. In one move, drive as fast as you can up and toss the ball as high as you can up, catching it on the way down for another rep!

wall balls emmys

8. Every time a winner cries during their acceptance speech, perform 6 push-up overs ...

Starting with one hand on the ball and one hand on the ground, do a push-up, immediately walking over the ball by staying in a plank position to do the same thing on the other side. Perform three on each side.

push up overs emmys

9. Every time the background music starts to play over a winner's acceptance speech, perform 8 hamstring blazers ...

Lying on your back with your heels on the ball, drive your hips up toward the sky. Using your hamstrings, curl the ball toward your butt by pulling your heels toward you, all while driving your hips higher. Squeeze your glutes at the very top of the move and return to starting position.

hamstring blazers emmys

10. Every time the camera catches a celebrity by surprise, perform 12 medicine ball cleans ...

This move is all about speed. Starting with the ball on the ground, put the ball right in front of your feet and grab the sides. With your chest up and eyes forward, jump up with the ball close to your body, pulling your arms up as you jump. Once the ball is at your chest, drop into a squat and stand. Return the ball to the ground and repeat. Tip: Try to shrug the ball up and keep it close to the body instead of curling it away.

med ball cleans emmys

Experts / September 2016
Maureen Quirk, Global Newsroom