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A Total (Bench) Body Workout

We get it: Late-summer weekends are meant for relaxing. But we’re of the mindset that no weekend should go by without a dose of fitness, which is why this quick and efficient total body workout—pulled from a full FitBump T3 (Targeted Trimester Training) class—is a perfect choice. Making use of the bench (a high step will work, too) helps to strengthen everything you’ve got and to get your heart pumping.

Two rounds: 30 seconds of each exercise followed by 30 seconds of rest.

Push-ups to side plank: Get into a push-up position with your hands on the edge of the bench seat. Perform a push-up. At the top of the push-up, rotate to the right, lift your right arm up and hold your body in a side plank for one count. Return to the starting position. Repeat on the left side and continue to alternate sides. Modification: If the angle is to intense on the bench, perform the push-up on a waist-high rail or on a wall.

Squats with a leg lift: Stand with feet slightly wider than hip width, toes turned out slightly. Perform a squat. At the top of the squat, bend your right knee and lift your right leg. Return to the starting position. Repeat on the left side and continue to alternate sides.

Hip opener step-ups: Stand about six inches from the bench with feet parallel to it. Lifting the leg closest to the bench and rotating it toward the bench, step up so toes are pointing toward the back of the bench. Come to a full stand or lift the opposite knee as you step up. Return to the starting position. Repeat.

Tricep dips: Begin with hands shoulder width apart on the bench, butt off the seat, legs out in front of you and arms straight with a soft bend. Keeping your back close to the bench, lower your body toward the ground till your arms are at a 90-degree angle. Push back up to the starting position. Repeat.

Reverse lunges: Stand with feet together, hands on hips. Step back with your right foot into a lunge, keeping your left leg at a 90-degree angle and your right knee close to the ground. Return to the starting position. Repeat on the left side and continue to alternate sides.

Push-ups to step-ups: Get into a push-up position with your hands on the edge of the bench seat. Perform a push-up. At the top of the push-up, come to a stand and step up onto the bench with your right foot. Step down and resume the starting push-up position. Repeat on the left side and continue to alternate sides. Modification: If the angle is to intense on the bench, perform the push-up on a waist-high rail or on a wall and do a stationary knee lift.

As always, check with your health care professional before starting a new workout.

Photo: Charlotte Jenks Lewis

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