Vücudunu forma sokmak için ihtiyacın olan tek program! - Sui Sleep

The only program you need to get your body in shape!

Are you ready to get in shape? Do you want to include exercise as part of your regular daily routine? Whether your fitness goals are to run a full marathon or lifting 1 litre water bottles in your kitchen, this program is suitable for any fitness level. You could even do these exercises without getting out of bed.

Wake Up, Yawn

Level: Beginner

Benefits: It is very important to warm your muscles up by stretching before any workout.

  • Lay on your back comfortably on your bed.
  • Take your phone from the nightstand.
  • Extend it from you.
  • Bring it closer to you again.
  • Do a few repetitions.

Chest Work

Level: Beginner

Benefits: Increases your upper body strength by working on your chest, shoulder and arm muscles.

  • Lay on your back.
  • Hold the pillow by its sides and bring it closer to your chest.
  • Lift it upwards. Do 10-15 repetitions.
  • To increase the difficulty, add on another pillow or two.


Level: Intermediate

Benefits: Get fit

  • Lie face down.
  • Get out of bed by pushing up with your arms in plank position. Swing your legs off the bed.
  • Walk or run to the bathroom and back to your bed.
  • Repeat as many times as you want.

High jump

Level: Intermediate

Benefits: Speeding up metabolism

  • Get out of bed.
  • Jump as high as you can with your hands straight up and over your head.
  • Roll back in bed.
  • Roll out of bed and repeat.


Level: Intermediate

Benefits: Stress reduction

  • Finish the TV episode you're watching.
  • Sprint to the kitchen.
  • Grab a quick healthy snack or water.
  • Run back in time for the next episode.
  • Repeat every 30-45 minutes depending on the length of the episode.
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