Are you too LAZY to go for morning jogs? Is the local gym too FAR? Are the dumbbells and such machinery too EXPENSIVE?
Boy do I have a SOLUTION for you!
What I call the Lazybum’s bedtime workout uses an easy two step principle
Step 1: Assign a key word (or a phrase).
If I tell you to not think about penguins, what do you think about? Penguins. That’s right!
The keyword you decided upon is utilized in a similar manner, where the harder you try to not think about it, the more you do.
It can be as simple as “pillow” or as complicated as “I want mah dream body.”
Step 2: Every time the keyword pops into your head, you are mandated to get up into an upright sitting position.
Let’s say the key-phrase was ‘I am not lazy’. Every time the phrase passes through your mind, you have to get up from your comfy bed into an upright sitting position. The process of getting up does not require one to do perfect push-ups or sit-ups, nor have any consistency in one’s motions.
If you are used to sleeping with your belly facing the ceiling, getting up demands that you use your core, abdominal muscles.
If you are used to sleeping on your side, getting up requires a combination of your triceps and your deltoid (shoulder) muscles.
If you are used to sleeping with your back to the ceiling, getting us involves an investment in your pecs, triceps, deltoids and forearm.
Why it is awesome
The beauty of this workout is that you will be really tired and be able to sleep right away afterwards (or be able to get in a decent amount of exercise thanks to insomnia). By getting some exercise in right before bedtime, you are depleting yourself of the last of your energy, and by exhausting yourself, you will be more susceptible to falling asleep.
The long term effect of this exercise is that you become really good at getting out of bed (and get in some decent upper body workout) or be able to fall asleep really fast, consistently.
Cautions 
1. Going to bed with an empty stomach AND attempting the bedtime workout will make you extremely hungry. You will end up not being able to sleep or exercise
because your stomach is growling so much. I speak from experience. No lie.
2. If the workout lasts for more than three hours, and you are still unable to sleep. STOP It might just not work for you, and you should try to get some sleep in.
How to tailor this exercise to suit you will be explained in a follow-up post. Stay alert. Get those exercise in.
