I am embarrassed to admit this, but I used to think the bench at the gym was for resting. Kind of like the time I thought wasabi was avocado. Or when I thought those small planes at the airport were called puddle thumpers (puddle jumpers). You don’t want to know what goes on in my head, but you DO want to try this body busting bench workout.
You will need a sturdy bench (or chair if you are doing this at home) and three weights for this workout (heavy, medium, and light). This bench workout is a no joke, total body workout. These circuits target triceps, biceps, shoulders, buns, hamstrings, and quadriceps. Your core also gets a killer workout with so many balance moves on the bench. Let’s get started so I can PUMP YOU UP!
Do all five of these circuits outlined below and repeat three times for a targeted all-in-one toning session!
Circuit #1
Start with your right knee on the bench, left wrist on the bench directly under your shoulder, right arm extended down while holding the medium hand weight. Extend your left leg directly behind you, squaring your hips to the bench and tucking your seat to eliminate any sway in your lower back (to do this, roll your hips towards your rib cage). Keep your left leg stationary and lift your right elbow up towards the ceiling, executing a full row, then return to the starting position. Do 15 reps on each side.
Circuit #2
Sit on the bench and hold the light weight between the insteps of your feet, drawing your knees into your chest. Bend your elbows and use your hands to gently grip the sides of the bench for support, leaning back slightly. Keeping your upper body stationary, extend your legs out in front of you, then draw your knees back towards your chest. Do this 15 times.
Circuit #3
Stand on the ground, facing the side of the bench. Bend at your hips and use your right arm to support your body, wrist directly under your shoulder. Square your hips towards the bench and lift your right leg out to the side, creating a 90 degree angle with your knee (foot flexed). Take the medium hand weight and lift your left elbow up towards the ceiling. Then, extend your left arm back, directly behind you and extend your right leg back, squeezing your tush as you extend. Return to the original position. Do 15 reps on each side.
Circuit #4
Start sitting on the bench. Bring your knees into your chest, feet off the bench and bring the heavy weight in front of your knees, elbows extended around your legs. Next, bend your elbows and curl the weight in towards your chest, simultaneously straightening your knees out in front of your body. Do this 15 times.
Circuit #5
Start standing on the ground, facing the side of the bench. Take the light weight and hold it over on your right hip, with your right foot resting on top of the bench. Quickly bring the weight up overhead as you hop to bring your left foot on top of the bench, ending with the weight on your left side. Repeat this 30 times.
It’s amazing how a few hand weights and a bench can give you a killer workout in a short amount of time. What are some ways you incorporate multiple muscles groups to maximize your workout?
This is awesome. Going to try this today at the gym! I also like to use compound movements when I exercise. Plyometrics kill me, but I find that they work best for my body.
Alessandra | The PumpUp Blog
Thanks Alessandra! I am totally with you on plyometrics – I hate them but I love them. I appreciate you stopping by!
This looks hardcore! Adore that Circuit #5 move!
Thanks Lori! It is a great workout 🙂
What a fabulous workout! And my brother-in-law just built a weight bench for me at home so I can’t wait to try this!
What a fab brother-in-law you have! Awesome Julie!
Great workout. Your arms are amazing!
Thanks so much Melanie!
Fab circuit, girl, and I love those red tights. Super cute. The black background with the weights and the bench really look amazing. This is a great circuit too because you can make it harder or easier without much difficulty. Nice work!
Thanks so much Heather! Yes, this workout really can be totally customizable. I appreciate your kind words and for coming by to check this out!
Pinned this!
Yay! I heart pins!
Girl, you always inspire me with your practical workout ideas! I have a bench at home, so this is something I can do anytime, from the comfort of my own bedroom! Love.it! Bookmarking for later too! 🙂
Awe Joscelyn that is the ultimate compliment – thank you! I hope you love this workout – total bonus that you can do it at home!!
OMG…this looks HARD! 🙂
And “puddle thumpers” makes me laugh. So cute!
Hard is good right?! 😉 Yeeeeaaaah my hubby looked at my like I was crazy when I kept referring to them as puddle thumpers when we were at the airport. I literally had no idea they were called puddle jumpers until he corrected me!
Hi Chrissa,
This was a hardcore routine, will definitely recommend it.
P.S You’re not the only one who has mistaken the use and meaning of certain objects 🙂 Thanks for sharing.
Thank you so much Davina (for recommending the workout, and for making me feel a little less ditzy) 😉
Hi Chrissa,
Do you recommend doing this routine 3 days a week or more often?
Thank you for the routine. I love it.
Hi Amanda – thanks so much! Yes, three days a week would be perfect. Then you can supplement the days ‘off’ for rest or cardio. Enjoy!
you look amazing!! i love a vigorous workout too, mostly yoga! =)
Awww thanks so much Ananda!
These are awesome! I can’t wait to try them out next week. I’ve been looking for great ways to kickstart my workout routines. I need to change things up. Love them!
Awesome idea Meagan. Thanks so much for stopping by! Have a kick-butt workout session!
These look like really easy exercises to do. I had knee surgery last year and I still can’t put too much pressure on my knee (i.e. running, biking, hiking) I need to get back into shape and these exercises look like a good place to start. Thank you for sharing and linking up with us over at the Welcome Home Wednesday Link Party!
HIKES knee surgery = NO BUENO! I hope this workout is a good starter for you to get back to your normal, active routine Lisa! Thanks for stopping by and checking this out.
Wow, this workout looks intense! I love that it’s an all around toning, rather than targeting a specific zone! Thanks for sharing on the Welcome Home Wednesday Link party! We really hope to see you again tomorrow at 7 CST!
I’m all about getting the most bang for your buck when it comes to workouts! Thanks so much Brittany!