BENCHES BODYWEIGHT OH MY!

TRAINER : Brittany
CATEGORY: Cardio
ESTIMATED TIME: 30-50 MINS

 

This is one that is sure to get you going! We have lower body, upper body core and a great sweat drencher.
So lets get to it!

Equipment Needed: You, a bench or something sturdy couch chair etc.

 

THE WORKOUT

6 movements. Repeat 2-5 Rounds

 

Bench Single Leg Knee Drive x10 Reps/per leg:

Set your bench to your desired height. Plant that whole foot onto the bench. Load your weight onto that front leg and drive the knee out over your toe. Come all the way up to a standing position. The opposite leg will drive up, find that balance at the top and come back down nice and controlled. Complete all on one side first before switching.

 

Bench Hop Overs x20

Start with hands on either side of the bench. Both legs will be on one side. We are going to hop from side to side over that bench. Keep that core engaged and shoulders away from your ears.

Bench Jumps with Step Down x10 reps

Set your bench to that desired height. Feet about hip width apart. Load that weight onto your glutes and hips. Power and jump onto your bench landing with both feet on that surface. Standing all the way up. Step back down nice and controlled no plopping. Load up and get that next rep.

 

Incline Push Up x10-12 reps

Place your hands just outside your shoulders. Up onto your tippie toes. Tuck your glutes. Core tight and braced. Drive elbows into arrow not a T. Neutral spine is maintained the entire time. Chest will come down to bench every rep. Can drop down to your knees if you need

Bench Tricep Dips x15

Watch demo vid for levels of difficulty. Shoulders stay down away from ears. Core remains braced and ribs interlaced. Lower yourself down towards the floor. Tops of your arms will be parallel to the floor. Press back up through those triceps squeezing at the top.

 

Bench Reverse Crunch x15 reps:

Lay down safely onto bench. Hang on to the sides of the bench. Core will stay engaged spine neutral. Drive knees towards chest slightly lifting those hips. Extend those legs out as far as you can as long as your lower back is staying flat and glued to the bench.

 
 

VIDEO REFERENCES

 
 

SHARE IT

Enjoyed this workout? Tag us on IG @rae.wholifts so we can share it!