The Bench Workout

The Bench Workout can be done indoors or outdoors. All you need is a bench or picnic table. Its a countdown workout so pace yourself and have fun!

EQUIPMENT

  • Picnic Table or Bench
  • Cones

This is a countdown workout. Pick your level and find a picnic table or bench. Starting at 10 do each set listed below. After each set the participants run the specified distance.

Beginners

  • Start with 10 of each exercise followed by the designated run, then
  • 8 of each exercise followed by the designated run, then
  • 6 of each exercise followed by the designated run, keep dropping the count by 2 until
  • 2 of each exercise followed by the designated run

Intermediate/Advanced

  • Start with 10 of each exercise followed by the designated run, then
  • 9 of each exercise followed by the designated run, then
  • 8 of each exercise followed by the designated run, keep dropping the count by 1 until
  • 1 of each exercise followed by the designated run
 Beginner  Intermediate  Advanced
  • Left Bench Step-Ups
  • Right Bench Step-Ups
  • Bench Push-Ups
  • Air Squats
  • Tricep Dips, Knees at 90
  • Burpees (No Jump)

Run 100 m

  • Left Bench Step-Ups
  • Right Bench Step-Ups
  • Bench Push-Ups
  • Jump Squats
  • Tricep Dips, Legs extended
  • Burpees (Jump)

Run 150 m

  • Left Bench Step-Ups w/ Jump
  • Right Bench Step-Ups w/ Jump
  • Bench Plyo Push-Ups
  • Jump Squats w/ Ground Touch
  • Tricep Dips, Legs extended, one leg raised
  • Burpees (Jump & Push-Up)

Run 200 m

Don’t forget to stretch those muscles after!