3 of my favorite ab/core exercises you can do using a bench.
A strong core is what keeps me free of back pain so I make it a priority to do core work several times a week.
It’s also nice to change things up from floor work and these are super effective!
Do each move for 60 seconds.
1. Seated ‘Rainbow’ Crunch - sit at the edge of your bench and lean back. Keeping your legs together and knees bent, draw a rainbow 🌈 being sure to lift from your lower abs.
2. Oblique Crunch - starting in plank position, alternate bringing your knees to the opposite elbow. Return to perfect plank before switching sides.
3. Bird-dog Crunch- starting in plank, extend one arm and the opposite leg. Bring them together in a crunch, extend them back out, then switch sides. Try to keep your hips facing the ground with minimal turning.
These 3 exercises are only a few of several I do as part of a 10-minute ab routine that will set your abs on 🔥!
It’s one of my favorites from the Hammer & Chisel program.
Give them a try and see how they work for you!
#abexercises #workyourcore #benchexercises #abwork #10minutes #exerciseroutines #trysomethingnew #workyourbody #homegymworkout #hammerandchisel #onebodyonelife #strongcore #greatnessinall #rippleeffect #greatnesscoach #cpt #icwlh
FRIDAY CORE 3x3
1) Feet Elevated Spiderman Plank
2) Feet Elevated Plank Toe Taps
3) Reverse Oblique Crunches
12 reps/per side x3 Rounds
Who's ready for a killer bench combo??? Raise your hand🙋🏼♀️ / tag a friend below and get it done this week! I freaking love the bench because it's so versatile. There truly are so many exercises you can do with a bench. At home, you can use a table, chair, chest, or stool to double as one. Just do the "sturdy test" before using 😂
I came up with a few of these in Palm Springs last month when I had a creative bug in the gym, but didn't feel like filming because I was short on time. Let me tell you, I did 5 rounds of the hop over to bench hop and people in the gym A) looked at me like I was crazy and B) I actually was DYING so had to rest a minute between rounds. That one creeps up on ya!
For the single leg sit down / stand up - I modify these with my clients putting a foam roller at each side for a little balance help on the way up. If you do the foam roller modification, take out the side lunge and just work on your single leg sit downs.
Protocol: 5 exercises, 4 rounds, 45-60 seconds each, break as needed! Bonus points if you cartwheel into frame😁
1️⃣Med ball roll back to up and over
2️⃣Cross over squat with DB
3️⃣Hop over to bench hop
4️⃣Single leg sit to side lunge
5️⃣Beast bench hops
Sidenote and NOTHING to do with the workout but I saw "A Star Is Born" last night and I am so NOT OK. I feel movie hungover? Is that a thing? I dreamt about that movie. I was literally singing "Shallow" in my head ALL NIGHT LONG. So sad and so freaking beautiful in the same breath. If this movie doesn't win every award - I will also NOT BE OK. Go see it. Bring kleenex. That is all.
OK have an awesome Monday!! Let's go kick some ass the week.
#mondayworkout #mondaymotivation #exerciseoftheday #workoutvideos #workoutoftheday #gymmotivation #hiit #workoutmotivation #fitness #fitfam #fitspo #fitnessmotivation
15 BENCH EXERCISES ✨
try using a box or a bench to switch up your workout routine!! click the link in my bio to watch full video 🎥✨
//FULL BODY BENCH EXERCISES// (Swipe to see next exercises)
Happy Thursday friends! Minggu lalu, aku adain polling untuk video exercise upper body atau lower body. Tapi ternyata hasilnya seimbang 50:50 😂 Maka jadilah set upper body PLUS lower body exercises, dan aku tambahkan 1 bonus untuk latihan perut juga 😁 The best part is, semua exercise ini bisa dilakukan di rumah dengan bantuan kursi saja. Enjoy!
1. Inclined Push Ups + Shoulder Taps
2. Tricep Dips
3. Bulgarian Split Lunges
4. Squat Step Ups
5. Seated Knee Ins
Masing-masing exercise dilakukan 10 repetisi, dan diulang hingga 3 set.
#exercisemotivation #exercisevideos #benchexercises #videoolahraga #indofitness #indofitlife #inspirasisehat #inspirasiolahraga #fitgirlsguide #fitfemalesclub
had to repost bc it was so blurry the first time🙄 your abs will be crying after these😅 i love bench exercises so here are some of my favorites. this is such a great ab circuit‼️
1️⃣hanging leg raise | 10 reps
2️⃣hanging leg raise oblique | 10 reps
3️⃣leg raises | 10 reps
4️⃣up and over’s | 10 reps
5️⃣V-ups | 10 reps
i did 3 sets of this and called it a day😅#absworkout #abexercises #benchexercises #fitness #fitgirls #fitinspiration
Strength training outdoors is FUN! Here’s a quick routine you can throw in during middle of a trail run or while out camping with friends- all you need is a bench! 👊🏼👊🏼👊🏼
-lateral step hop-ups
Want to vary your daily workouts?
If you are bored with routine exercises, try my 30 min open air bench workout
1. For core and abs, sit at the edge of the bench, hold it with your hands. Then flexing your legs and extend it. You should put something soft between you and bench, otherwise tail bone may hurt a little. Repeat this exercise 3 times per 20 flexes each.
2. For core, abs, legs and upper body part make side plank. 1 min for each hand. Second approach you can challenge this exercise by lifting one leg and holding like this 30 sec.
3. For your biceps muscles try push ups at the bench. 2 times, 10-20 push ups each. That is challenging, so there is another light version of exercise. Do push ups holding your feet under the ground and your hands at the bench edge. 2 times, 20 push ups each.
4. For triceps do reverse push ups from the bench. Stand back to the bench, put your hands at the bench edge and your legs on the ground. Do 2 times, 20 push ups each.
This 30 min exercises will keep your body shaped and make your everyday workout routine more varied! 😀
Good morning! Stay healthy!🙂 #workoutroutine #benchworkouts #benchexercises #varyyourworkouts #fitnessactivity #sportactivity #sport #fitness #fitplatforma #slimstrongproject #bodyworkouts #openairworkout #startyourdaywithphysicalactivity #fitnesscoaching #findyourowncoach #morivation #mymotivation #pushups #reversepushups #plank #press #abs #iamafitnesscoachnow
💪Weekend 12-hr Shift comes to an end with the last one knocked-out🥊
Focusing on keeping it all together. My instructor is always telling me to keep my core tight. In order to do these hop ups correctly, you must keep your core tight and your body in control. Hop up on the bag, balls of the feet, both feet at the same time. Then hop back to the ground. Try not to make a sound when you are hopping up and when you are back on the floor. Use your core! 😂👍🏼💪🏼 #fitnessmotivation #fitmom #fitover40 #hiit #benchexercises #benchworkout #core
Here a sample of what you can do with only 2 dumbbells and a bench.
As I previously said free weights have more benefits than machines. And you safe a lot of time staying in the same place. Today I show you some exercises for the legs and back. Tomorrow the following with the chest, arms and shoulders.
Ici un echantillon de ce que vous pouvez faire avec 2 halteres et un banc.
Comme je l'ai dit precedemment les charges libres sont plus benefiwues que les machinres. Et vous gagnez du temps en restant au meme endroit. Aujourd'hui je vous montre des exos pour les jambes et dos. Demain la suite avec les pecs, bras et epaules.
When life gives you a random picnic bench in the middle of your hill runs, make some #SWEATADAY
lemonade. Ok, so that doesn’t quite have the same ring to it, but whatever. .
Day 28 #mayigooutside
REVERSE BENCH STEP UPS
Think step ups on a bench and then turn around and do them upside down. You’re welcome.
Day 29 BENCH WALK UPS
These you can do with just one level of walk up if you only have a regular bench or chair. I like them on picnic benches because of the extra level of walk up.
Day 30: anything outside. Anything with a partner. Anything we’ve already done. Just anything movement oriented!
#sweatadaymayi #benchexercises #noequipmentneeded #outdoorworkouts
Bench & Ball set. 😎
Ok, B&B ..give this a try if you're looking for something different.
1️⃣Bench hop overs
2️⃣Quadruped lateral bench crawl
3️⃣Plank med ball slow knee-ins
4️⃣Dips, feet on the ball
5️⃣Dead bug with Overhead med ball extension (keep your back pressed into the bench as best you can)
30 seconds on/ 15-20 off. 3/4 rounds of each!
#breakthroughbootcamp #fitness #fitnessmotivation #bootcamp #benchexercises #medicineball