bench only work out #3

all you need is a bench

i imporvized a bit, wanted to be outside so i used the diving board at my parents house

you can do some of these exercises on the floor and use a sturdy chair for the others

here we go

WARM UP with a lying hip flexor stretch to start PLEASE

ABS:

30 table top crunches

30 bikes
20 twisting leg lifts
20 slow scissors shoulders up off the ground

PLANK: straight arms

shift to lateral side plank

arm reaching for the ceiling

stack your feet

& alternate

PUSH UPS: wide arms, come to half way point

& pulse for 30 reps

BURPIES: 15

jump those feet in right under your hips

do not stand until your heels are flat

lift from your legs

BUT STAND WITH PURPOSE

not like me in this pic :)

SINGLE LEG SQUAT:

leg up on the bench 20 reps toes pointed up, 20 reps foot turned in parallel to the floor

NORMALLY YOUR FOOT WOULD BE THE AME HEIGHT AS YOUR HIP

when you are at the lowest point of your squat

send you butt straight back

weight in your heals

on the set with your foot turned in...parallel to the ground

you can lean forward a bit more

BUT KEEP YOUR SHOULDERS BACK

with your lats engaged

REPEAT THE WHOLE SET 3 TIMES

KNEELING SHOULDER PUSH UPS:

hands wide, chin to chest, look at your knees,

tap the top of your head to the floor - 20 reps

BUTT CIRCLES: fire hydrant,

kick back with a flexed foot,

abs tight, no arching

20 reps each side

LAYING HAMSTRINGS:

end of the bench os in line with

the bottom of your chicken wings (scapula),

hands behind your head
drop your hips

as far down ad you can,

then press them as high as you can

feet flexed, toes pointed straight to ceiling

*if you can do 2 legs no problem

progress to singles

15 each leg than 20 together

HOP OVERS:

grab the top of the bench, feet and knees stay glued together,

hop side to side taking the weight in your arms - 30 reps

REPEAT THE WHOLE SET 3 TIMES

PUSH UPS: narrow hand placement

hands should be below your chest

at the lowest point

full press - 20 reps

MISERY LUNGE:

back foot up on the bench

watch front leg position

come down until back knee

grazes the floor

there should be

equal weight in both legs

20 reps each side

SIDE PLANK ABDUCTION:

elbow on the bench, neutral plank. top leg flexed raises above your hip 15 reps

right into SIDE PLANK OBLIQUE

20 reps REPEAT OTHER SIDE

(sorry dont have a pic of that....didnt want to blow you away with my oblique lines)

STEP UPS: 20 on each leg

make sure foot on the bench is flat

for an extra UMPH...drive that knee all the way to your chest

this is a heat building, cardio exercise

so as fast as you can PLEASE

but ALWAYS maintain your form

DOLPHIN PUSH UPS:

elbow plank on the bench

roll over the tops of your feet

chin past your finger tips

weight back in your heals when neutral

OH YES YOU ARE REPEATING THE WHOLE SET 3 TIMES!

then high five yourself and enjoy your weekend!

see you bright and early monday morning xoxoxo