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.