Bench workout!

Hi guys,

Here are some exercises you can do at home or the office on a bench or sturdy chair!

Do as many reps as you can and when you think you can’t do anymore, keep going!

Have fun!

Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…

1/ Up and down, switch lead leg after 10 reps

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2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps

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3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!

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4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!

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5/ Push-ups

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6/ Tricep dips…Yes!

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7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!

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8/ Crunches with feet under and punch to opposite side…again at least 20!

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9/ One foot under, one foot up opposite side crunches…Ouch!

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10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!

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11/ Elbow plank, hold as long as you can!

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12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.

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13/ Side hip dips on elbow plank, obliques on fire!

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14/ Hip dip on high plank…ouch! At least 5 please!

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Stretch and cool down!

Congrats, you did your first bench workout!

Ciao for now!

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