BeFIT. – Bench Workout!!

9 simple moves you can do on any bench, ANYTIME!

“I don’t have time for a workout!” Is what I hear A LOT! Between work, kids sports, the park…I get it, we all live busy lives but this is one workout that won’t let you use that excuse!!

Whether you are at the park watching your kids play, sitting on your lunch break or at a game…where ever there is a bench, there is an opportunity for a workout!

Here are 9 simple moves that can be done on any bench, ANYTIME!

Don’t just sit on that bench, workout on that bench loves!!

PUSHUPS

8 REPS & 2 ROUNDS

Keep those arms wide and your butt down! You want to try to achieve a 90 degree bend at the elbow.

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JUMP SQUATS

8 REPS & 2 ROUNDS

Be careful not to get your toes caught o the edge of the bench. Use your arms to jump straight up and land in a squat position on top of the bench.  Make sure the heels of your feet are not hanging off the edge of the bench when you land.

Hold the squat and WALK back off the bench. REPEAT!

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SIDE TOE TAPS

8 REPS & 2 ROUNDS

Begin in squat postion on the bench and tap your outer foot down to the ground and back up on the bench. Engage your core to help keep your balance!

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FRONT TOE TAPS

8 REPS & 2 ROUNDS

Begin in squat postion on the bench and tap one foot down to the ground and back up on the bench. Engage your core to help keep your balance!

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OBLIQUES

8 REPS & 2 ROUNDS

Either stack your feet or have one foot in front of the other, creating a V shape with your legs. Engage your core and dip your hips downward, then use your obliques to pull you back up.

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SINGLE LEG LUNGE

8 REPS & 2 ROUNDS

Begin with one leg extended out on top of the bench, bend at the knee and lunge forward. Make sure your knee travels over your toes and return to where you began.

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HIGH TOE TAPS

8 REPS & 2 ROUNDS

At a quick pace that is comfortable for you, tap alternate toes on top of the bench. Be careful not to get your toes caught on the edge!

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TRICEP DIPS

8 REPS & 2 ROUNDS

With your butt off the bench, engage your core and use your triceps to lower and lift your bootay! Keep in mind the more you extend your legs, the more challenging it will be, and the more you bend your legs, the easier it will be.

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WANT MORE OF A CHALLENGE??

Try extending one leg in the air! You’ve got this!

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STAIR STEPPERS

8 REPS & 2 ROUNDS

Just like you would walk up a set of stairs, walk up and down on the bench. The higher the bench is the more of a challenge it will be!

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YOU DID IT!

I’d love to hear how it went! Comment or email me!

 

BeFIT.

xo, Kasey

 

 

 

 

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