4 Full Body Workouts Using A Bench

4 Full Body Workouts Using A Bench

1. The 30/15 Bench Cardio (0:09)
2. The Chest And Legs Bench Ladder (1:03)
3. The Baseline Bench Blast (2:46)
4. The 10-Minute Bench Core Burner (3:30)


The 30/15 Bench Cardio

Set a timer for 30 seconds of work and 15 seconds to transition from exercise to exercise. Complete 4-6 rounds through the circuit. If you find you want to rest during the 30 seconds of work, instead take an extra 45 seconds between rounds of the circuit. 

CIRCUIT:
30 seconds Explosive Step Ups
15 seconds Rest
30 seconds Lateral Push Up Walk
15 seconds Rest
30 seconds Hop Overs
15 seconds Rest
30 seconds Decline Mountain Climbers 
15 seconds Rest
30 seconds Bench Crunches 
15 seconds Rest

The Chest And Legs Bench Ladder

Complete 3 rounds through each triset, resting 30-45 seconds between rounds. Rest 45-60 seconds between trisets. Each round you will go down in reps. You’ll start with 16 reps then 12 then 8.

TRISET #1:
16-12-8 reps per side Balance Lunge 
16-12-8 reps Decline Push Ups 
16-12-8 reps per side Side Plank with Adductor Lift

TRISET #2:
16-12-8 reps per side Step Down
16-12-8 reps Bench Dips
16-12-8 reps Off Bench Leg Lowers

TRISET #3:
16-12-8 reps per side Single Leg Squat to Bench
16-12-8 reps Off Bench Climbers
16-12-8 reps Glute Bridge Off Box 

The Baseline Bench Blast

Complete 2-4 rounds through the circuit. Rest as needed You may even find you use a lower step for the step ups if needed. This is a great routine if you’re just rebuilding!

CIRCUIT
10-15 reps per side Step Ups 
10-15 reps Incline Push Ups 
10-15 reps Reverse Hypers 
10-15 reps per side Incline Mountain Climbers

The 10-Minute Bench Core Burner

Set a timer for 30 second intervals of work and complete 4 rounds through without resting. 

CIRCUIT:
30 seconds per side Two-Way Leg Swings 
30 seconds per side Side Plank Off Bench
30 seconds Glute Bridge Off Box