Your Guide to a Perfect Bench Workout

Grab a chair or sturdy box, find a bench, even use your couch! This quick, high-intensity workout can be done about anywhere and is a total body workout. This workout includes six exercises:


  1. Plank (hold as long as you can)
  • Core stability exercise
  • No shrugging, no arching the back, keep chin tucked in
  • For an extra challenge, move from the bench to the floor

 



  1. Tricep dips (12-20 reps)
  • Tricep exercise
  • Bend at the elbows, no shrugging, push chest out
  • For an extra challenge, extend legs straight out (instead of bending at the knees) and continue triceps dips

  1. Squat (with weight) (12-20 reps)
  • Quad, glute, and core exercise
  • Keep feet shoulder width apart, push chest out, tap your butt on the bench, squeeze glutes at top of the squat
  • For an extra challenge, add resistance band above knees or add more weight

 

  1. Push-ups (12-20 reps)
  • Chest exercise
  • Keep chin tucked in, no shrugging, no arching the back, keep core tight
  • For an extra challenge, move from the bench to the floor

 

  1. Step-ups (8-10 reps each side)
  • Quad, hamstring, and glute exercise
  • Don’t lock the knees or let them cave in, keep core tight, squeeze glutes at top of the step
  • For an extra challenge, hold a weight or step-up on a higher bench/box

  1. Mountain Climbers (30-50 reps)
  • Core exercise and cardio burst
  • Alternate bringing knees to chest, no shrugging, no arching the back, keeping core tight
  • For an extra challenge, move from the bench to the floor

Complete exercises #1-6 (in order) for three rounds! Happy working out!

- Rebecca K.





Leave a comment