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!
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
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
3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!
4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!
6/ Tricep dips…Yes!
7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!
8/ Crunches with feet under and punch to opposite side…again at least 20!
9/ One foot under, one foot up opposite side crunches…Ouch!
10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!
11/ Elbow plank, hold as long as you can!
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.
13/ Side hip dips on elbow plank, obliques on fire!
14/ Hip dip on high plank…ouch! At least 5 please!
Stretch and cool down!
Congrats, you did your first bench workout!
Ciao for now!