Warming the Bench
As anyone who has ever watched an infomercial knows, options abound when it comes to equipment that promises to jack up your exercise routine. But in terms of both utility and ubiquity, the bench may stand far above the rest. An ideal platform for strength moves, the no-frills workhorse also makes a remarkably good stand-in when it comes to cardio. (Remember the step-class fad? The foundation of the trend was nothing but a glorified bench.)
It’s one of the most versatile pieces of equipment you’ll find outside the gym plus, every playground has one. Most of us probably run or walk by a dozen benches every day without even thinking about it.
Look for a bench that’s stable and not too high Speicher says. Most park benches are ideal. Rainy day? A sturdy living room ottoman makes a fine backup.
This bench-based routine takes advantage of body weight to both elevate heart rate and provide a total-body workout. Try the 20-minute series of exercises a few times a week to get your body into starting shape.
Single-Leg Bench Squat
What it does: Strengthens the glutes, hamstrings, and quadriceps
How to do it: Sit close to the edge of a bench with knees bent and aligned directly over ankles. Lift right leg off the ground and extend arms forward. Keep your right leg lifted (or lightly rest it on the ground if necessary), and rise while balancing only on your left leg. Slowly sit back down and repeat. Do 12 reps, then switch sides and repeat.
Keep in mind: Look down at your knee as you squat and rise up; don’t let it angle in or out, as that could lead to injury.
Plank Drive
What it does: Challenges the core, chest, and arms
How to do it: Place hands shoulder-width apart on the ground several feet in front of a bench and place feet (heels up) on the bench. Tighten your abs so that your body is straight from head to heels. Draw your left knee toward your chest, keeping your toes off the ground. Do 10 knee drives, then switch legs and repeat. Follow with 10 reps, alternating sides.
Keep in mind: Pull your navel in and tilt your tailbone toward the ground. This will protect your back and keep your belly from sagging.
Step Up
What it does: Tones the hamstrings, quadriceps, and glutes
How to do it: Stand facing a bench, arms at sides. Place right foot on bench as you raise left arm in front of you, elbow bent 90 degrees and forearm perpendicular to the ground. Rise up onto the bench, raising left knee to hip height and swinging right arm to 90 degrees. Step both feet back down to the floor and repeat for 30 seconds. Then switch legs (stepping onto the left foot first) and repeat.
Keep in mind: As you rise onto the bench, explode up from the ground with as much power as you can muster.
Bench Press-Up
Hop-Over
What it does: Works chest, core, back, arms, glutes, and legs
How to Do it: Stand on one long side of a bench and lean over, grasping the edge on either side of it. Keeping your arms straight (not locked) and your shoulders aligned over your hands, bend your knees and jump your feet over to the other side of the bench, landing with feet together. Repeat back and forth for 30 seconds. As you get better, you’ll be able to jump faster and land more softly.
Keep in mind: Tighten your abs as you jump to improve balance and control.
Leg Lift
