Be Well Workout of the Week: Your New Go-To Bench Workout

What you need for this week’s workout: one bench and one weight — that’s it! Well, a sturdy bench, I should say. Each exercise will incorporate the bench in some way, so you want to make sure it’s a good height for you and can support your weight.

You’re going to complete the circuit below five times, decreasing your reps by four each time. So you’ll start with 20 reps of each exercise, and by the fifth round, you’ll only have to do four. Nice, huh? Now, ready to sweat? Let’s do it!

Be Well Workout of the Week: Your New Go-To Bench Workout

Box jumps
Decline push-ups
Lunges with back toe on bench (do indicated number of reps on each side)
Plank rows on bench (do indicated number of reps on each side)
Tricep dips
Bench leg raises
Up-and-overs on bench
Bridge lifts with heels on bench

Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc).  Start in a squat and jump from both feet to land on both feet in a squat on top of the surface.  Stand up from your squat and step back down.

Decline push-ups: Put your feet on a bench or step, and put your hands on the ground. Do your push-ups in that position.

Lunge with back toe on bench: Standing with a bench a bench behind you, place your back foot, toes down on the bench. Then dip down into a lunge with your forward leg. Repeat all reps on one side before doing the next.

Plank rows on bench: Put your right hand on the bench, feet back in a plank position. Holding a dumbbell in your left hand, row the weight back (the motion looks like you’re starting a lawn mower), keeping your hips and shoulders square to the bench. Do all on the left, then move to the right.

Tricep dips: Sit on a bench with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.

Bench leg raises: Sit on the bench and grip it behind you. Leaning back slightly, pull your knees into your chest then extend your legs and repeat, never letting your feet touch the ground. Keep your legs straight (as in the video) for more of a challenge.

Bridge lifts with heels on bench: Lie on the ground facing the bench and place feet on the bench seat. Drive through your heels raising your hips off the ground until your body forms a straight line from your knees to your shoulders. Return to original position and raise again.

Up-and-overs on bench: Standing next to the bench, quickly step both feet up onto the bench, then step down onto the other side of the bench. Repeat.

» You can find more Be Well Philly workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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