Be Well Workout of the Week: Get a Great Workout With Just a Bench and 10 Minutes

A 10-minute workout? Consider us sold.

Here’s the deal: One round of this workout will take you 10 minutes to complete, and all you need to get through it is a bench (or a really stable surface of some sort). There are 10 exercises, and you’ll do each one for one minute. So, if you are crunched for time, just get through once or twice. If you have some more time for your workout, try to make it through as many times as you can in the time you have available.

Okay, now find your closest park bench and get to work!

Be Well Workout of the Week: The Ultimate 10-Minute Bench Workout

Instructions: Complete each exercise for one minute
Burpee swith squat jumps onto bench
V sits
Single-leg knee drives left
Single leg knee drives right
Decline push-ups
Up and overs
Jumping jack planks:  feet on end of bench, hands on floor in a plank.  Jump feet down to either side of the bench, then jump them back up
Tricep dips
Toe taps
Single-leg squats (alternate legs)

Explanations of exercises:
Click links for how-to videos. 

Burpee with squat jump onto bench: Do a burpee, do a squat jump up and land on the bench. Step back down and repeat.

V sits: Sit on the bench, with your legs straddling the seat of the bench. Lean back slightly, lifting your feet off the floor. Extend your legs straight ahead of you as you lean back further, then sit back up and bring your knees toward your chest. Repeat.

Knee drives: Start with your right foot on the bench. Press into your right foot and as you stand up, drive your left knee up towards your chest. Return your left foot to the floor in one fluid motion. Do all reps on the right, then on the left.

Decline push-ups: Perform push-ups with your toes on the bench and hands on the floor, or try putting your hands on the bench and feet on the floor for beginners.

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.

Jumping plank jacks: With your body in plank position, with your feet on the bench, jump your feet out wide then back in, like a jumping jack, while keeping your upper-body stable.|

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Toe taps on bench: Standing in front of a steady surface, like a bench or a coffee table or a step, alternate tapping your toes to the top of the bench as quickly as you can.

Single-leg squat: Stand in front of a bench with feet hip width. Raise your arms in front of you (think Frankenstein) for balance. Raise the left foot off the ground. Squat with the right leg, keeping the left foot off the ground. Tap the bench with your butt, then stand back up. Do all reps on one leg, then switch legs.


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 week right here on Be Well Philly.

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