How To Get Full Body Workout Using A Bench

You can use a bench to get your heart rate up, to stretch and to strengthen your full body. Here is one of my favorite full body strength and conditioning routines, using a bench.

Try these exercises and share your experience in the comment section below!

1. Incline Mountain Climbers

Difficulty: Beginner
Primary muscles targeted: Shoulders, core
Duration: 1 minute

Incline Mountain climbers strengthen your core while getting your heart rate up.

Tip 1. Maintain a flat back throughout.
Tip 2. Keep your core and glutes engaged.

2. Hop Overs

Difficulty: Intermediate
Primary muscles targeted: Core, quads, calves
Reps: 20 total

Hop overs will get your heart rate up and blood flowing.

Tip 1. Keep your shoulders as stable as possible as you jump.
Tip 2. Land softy.

3. Quadruped Straight Leg Circle

Difficulty: Beginner
Primary muscles targeted: Shoulders, core, outer glutes, inner thighs
Reps: 3 each direction

Quadruped straight leg circle is an effective exercise for improving hip mobility.

Tip 1. Keep your shoulders stable and square with the bench.
Tip 2. Flex your foot and quad throughout.
Tip 3. Engage your outer outer glutes to steer the leg.

4. Sit To Stand

Difficulty: Beginner
Primary muscles targeted: Core, quads, hamstrings, glutes
Reps: 15 total

Sit to standing builds lower body strength using your own bodyweight.

Tip 1. Stand with firm footing.
Tip 2. Engage your glutes as you stand, hinge your hips back as you sit.
Tip 3. Try to keep your knee stacked over your ankle.
Tip 4. Stand twice as fast as you sit.
Tip 5. Sit in a controlled manner.

5. Single Leg Sit To Stand

Difficulty: Intermediate
Primary muscles targeted: Core, quads, hamstrings, glutes
Reps: 8 each

Single leg sit to standing improves posture while strengthening the glutes.

Tip 1. Begin with firm footing.
Tip 2. Stand twice as fast as you sit.
Tip 3. Engage your glutes as you stand, hinge your hips back as you sit.
Tip 4. Sit in a controlled manner.

6. Bulgarian Split Squat

Difficulty: Intermediate
Primary muscles targeted: Core, quads, hamstrings, glutes
Reps: 10 each

Bulgarian split squat trains balance while improving lower body strength.

Tip 1. Stand with firm footing.
Tip 2. Keep your spine long.
Tip 3. Engage your glutes as you stand, hinge your hips back as you lunge.

7. Bench Jack Knife

Difficulty: Beginner
Primary muscles targeted: Abs, hip flexors
Reps: 12

Bench jack knives strengthen your hip flexors and abdominal muscles.

Tip 1. Draw your navel in throughout.
Tip 2. Press your thighs together as you kick.
Tip 3. Flatten your lower back as you lean back.

8. Lying Straight Leg Raise

Difficulty: Beginner
Primary muscles targeted: Core, quads, adductors
Reps: 10

Lying straight leg raises strengthen your core and inner thighs.

Tip 1. Maintain a flat lower back throughout.
Tip 2. Keep your thighs pressed together.
Tip 3. Breathe calmly.

9. Decline March To Chest Tap

Difficulty: Intermediate
Primary muscles targeted: Shoulders, core, hip flexors
Reps: 10

Decline march to chest tap strengthens your core while improving shoulder stability.

Tip 1. Plank with your back flat.
Tip 2. Keep your hips square with the floor.
Tip 3. Breathe calmly throughout.

10. Incline Bench Push Up

Difficulty: Beginner
Primary muscles targeted: Shoulders, chest, core
Reps: 10

Incline bench push-ups strengthen your chest.

Tip 1. Keep your elbows facing back.
Tip 2. Maintain a flat back thoughout.
Tip 3. Exhale as you push yourself up.

11. Tricep Dips

Difficulty: Beginner
Primary muscles targeted: Shoulders, triceps, core
Reps: 12

Tricep dips strengthen your triceps using your bodyweight.

Tip 1. Keep your elbows facing back.
Tip 2. Keep your chin level and gaze straight forward.
Tip 3. You can straighten your legs to make it more challenging.

12. Decline Push Ups