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You are here: Home / Workouts / Body Busting Bench Workout

Body Busting Bench Workout

30 Sep

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.

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An incredible, total body workout. All you need is a bench and a few hand weights to tone every part of your body.

 

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.

Balancing Rows - Circuit #1 of Body Busting Bench Workout

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.
Weighted Leg Extensions - Circuit #2 of Body Busting Bench Workout

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.

Tricep Kick Backs - Circuit #3 of Body Busting Bench Workout

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.

Bicep Ab Rows - Circuit #4 of Body Busting Bench Workout

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.

Overhead Bench Taps - Circuit #5 of Body Busting Bench Workout

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?

 

All-in-one total body workout that targets multiple muscle groups in a short amount of time!
Chrissa
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28 Comments Filed Under: Workouts Tagged With: abs, arms, butt, shoulders[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Alessandra says

    September 30, 2015 at 9:05 am

    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

    Reply
    • Chrissa says

      September 30, 2015 at 7:26 pm

      Thanks Alessandra! I am totally with you on plyometrics – I hate them but I love them. I appreciate you stopping by!

      Reply
  2. Lori Hil says

    September 30, 2015 at 10:14 am

    This looks hardcore! Adore that Circuit #5 move!

    Reply
    • Chrissa says

      September 30, 2015 at 7:26 pm

      Thanks Lori! It is a great workout 🙂

      Reply
  3. Julie @ Girl on the Move says

    September 30, 2015 at 10:27 am

    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!

    Reply
    • Chrissa says

      September 30, 2015 at 7:27 pm

      What a fab brother-in-law you have! Awesome Julie!

      Reply
  4. Melanie @ Nutritious Eats says

    September 30, 2015 at 12:48 pm

    Great workout. Your arms are amazing!

    Reply
    • Chrissa says

      September 30, 2015 at 7:30 pm

      Thanks so much Melanie!

      Reply
  5. Heather with WELLFITandFED says

    September 30, 2015 at 2:13 pm

    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!

    Reply
    • Chrissa says

      September 30, 2015 at 7:33 pm

      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!

      Reply
  6. Shar says

    September 30, 2015 at 3:50 pm

    Pinned this!

    Reply
    • Chrissa says

      September 30, 2015 at 7:33 pm

      Yay! I heart pins!

      Reply
  7. joscelyn | Wifemamafoodie says

    September 30, 2015 at 4:12 pm

    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! 🙂

    Reply
    • Chrissa says

      September 30, 2015 at 7:37 pm

      Awe Joscelyn that is the ultimate compliment – thank you! I hope you love this workout – total bonus that you can do it at home!!

      Reply
  8. Blair @ The Seasoned Mom says

    September 30, 2015 at 6:16 pm

    OMG…this looks HARD! 🙂

    And “puddle thumpers” makes me laugh. So cute!

    Reply
    • Chrissa says

      September 30, 2015 at 7:39 pm

      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!

      Reply
  9. Davina says

    October 1, 2015 at 5:00 am

    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.

    Reply
    • Chrissa says

      October 1, 2015 at 3:49 pm

      Thank you so much Davina (for recommending the workout, and for making me feel a little less ditzy) 😉

      Reply
      • Amanda says

        November 9, 2016 at 3:41 am

        Hi Chrissa,

        Do you recommend doing this routine 3 days a week or more often?
        Thank you for the routine. I love it.

        Reply
        • Chrissa says

          November 12, 2016 at 3:25 pm

          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!

          Reply
  10. ananda says

    October 1, 2015 at 6:21 am

    you look amazing!! i love a vigorous workout too, mostly yoga! =)

    Reply
    • Chrissa says

      October 1, 2015 at 3:50 pm

      Awww thanks so much Ananda!

      Reply
  11. Meagan says

    October 1, 2015 at 8:13 am

    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!

    Reply
    • Chrissa says

      October 1, 2015 at 3:53 pm

      Awesome idea Meagan. Thanks so much for stopping by! Have a kick-butt workout session!

      Reply
  12. Lisa B. says

    October 6, 2015 at 6:29 pm

    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!

    Reply
    • Chrissa says

      October 7, 2015 at 2:39 pm

      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.

      Reply
  13. Brittany @ DIY Just Cuz says

    October 6, 2015 at 8:31 pm

    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!

    Reply
    • Chrissa says

      October 7, 2015 at 2:40 pm

      I’m all about getting the most bang for your buck when it comes to workouts! Thanks so much Brittany!

      Reply

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Oh, hi there!

Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


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