21 DAY BENCH WORKOUT CHALLENGE
INTRODUCTION TO THE 21 DAY BENCH WORKOUT CHALLENGE
Welcome to the “21 Day Bench Workout Challenge” from Anywhere Fitness. All you need for this program is a bench, exercise mat, one dumbbell weighing 8-10kg, a resistance band (that can be tied around your legs) and a set of light dumbbells. This 3 week program can be done with a bench in a park or any other open area that’s close to home.
The “Bench Workout Challenge” encourages fitness goers to get active outdoors. By educating you on how to use simple apparatus in the neighbourhood as fitness equipment, we’ll show you how a bench can be used for a full body workout. We’re also going to add a few basic bodyweight exercises that can be performed on a mat or grass. By following this program, you’ll effectively burn calories, feel leaner, and get fitter by completing 8 workouts (or phases) in total.
Week 1 & 2 will both consist of 3 workouts (6 workouts) and Week 3 will have just 2 workouts (8 workouts).
Once the 3 weeks are completed, these routines will be beneficial to incorporate with your weekly weight lifting sessions.
There is a beginner and intermediate program. Each week consists of additional exercises in each challenge. This includes more exercises on the bench and a finisher workout. The finisher workout routine can be completed on a mat or grass next to the bench. Both programs are designed to improve your cardiovascular and musculoskeletal health. The workouts keep your heart rate elevated as you aim to improve your body composition while also increasing your muscular strength and endurance. A lot of the body weight exercises require balance and coordination. This engages many assisting muscles in their movement and improves overall functional health.
Week 1 is very easy and straight forward for beginners and intermediates. All participants start with 3-5 exercises respectively and finish the week with double the amount of activity (Beginners: 6 Intermediates: 10). The finisher workout in the first week consists of one single cardio exercise performed at moderate intensity.
Week 2 has an increase in more bench exercises. The reps will be higher, the rest times will be lower, and the routines require more coordination as we look to test all components of your physical fitness a little more. The second week takes a big leap forward in targeting your strength and endurance. The finisher workout is fully based on core work with an additional exercise added to each session, targeting your abdominal muscles and hip flexors.
Week 3 has two workouts. These sessions are a mix of everything done in Week 1 & 2. Each workout in Week 3 has the same amount of bench exercises as the second week. The only difference is the increase in intensity. The finisher workout will be longer with a combination of hi-impact cardio and core exercises.
It is recommended to take 24-48 hrs rest between each workout in this program over the 21 days. This allows your muscles to recover effectively before each session. Make sure to stay fully hydrated each day. Hydration is essential for preventing muscle fatigue, injuries, and keeps your body’s core temperature well regulated. Staying hydrated on a hot day is even more important. This is due to larger volumes of water being lost through sweat, which can result in cramps and nausea.
From a nutritional point of view, try to eat whole and natural foods. Foods that don’t have excess additives such as sugars, modified chemicals, and bad fats (trans and saturated fats). Target a high protein diet! Your body needs plenty of amino acids to repair between each workout in this challenge. Eat small amounts of protein throughout the course of the day. Invest in a protein supplement and have a shake after each session if you can.
Upon completing this program, the “21 Day Bench Workout Challenge” could potentially see a reduction in body weight of 3-6kg and a decrease of up to 3-5% body fat. You’ll learn the fundamentals of designing your own workout program with simple equipment and complement exercises that don’t require any at all!
BENCH WORKOUT PHASE 1
21 DAY BENCH WORKOUT CHALLENGE
WEEK 1 DAY 1
Step Ups
BENCH WORKOUT - WEEK 1
Phase 1
The first phase is a very short workout to get your body adjusted to exercising with the bench. Make sure to bring a stopwatch for the session and monitor all your rest times to the mark stated in each routine below. Drink a bit of water between each set to keep your muscles hydrated. Remember to practice this habit for every workout. The session has three bench exercises for beginners and five for intermediates. Box Jumps follow step ups to add explosive power to the leg routine for intermediate level participants.
Finisher
Finish the 1st phase with a basic “high knees” cardio exercise. This drill can be performed standing in the same spot and works your quads, hamstrings, calves, hips and abdominal muscles. It is also one of the most effective hi-impact cardio exercises for burning calories. The high knees workout is ideal for the end of your session as your body is fully warmed up. Let’s finish with 3-4 rounds at moderate intensity!
To perform the high knees exercise, stand straight with both feet placed hip-width apart. Keep your arms by your sides. As you begin to pump, lift your right knee above the waistline while simultaneously bending your left elbow and raising your left arm in a sprint like motion. Perform this same movement on the opposite side as you quickly alternate from left to right. As you alternate your knees, try maintaining a hopping motion by staying on the balls of your feet. Make sure to keep your core upright and engaged when each knee comes above your waistline.
BEGINNER
3 BENCH EXERCISES
PUSH UPS
Complete 12-20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1min 30secs.
TRICEP DIPS
Complete 12-20 Repetitions of “Tricep Dips”.
This exercise will be done in 3 Sets. The rest time between each set will be 1min 30secs.
STEP UPS
Complete 20 Repetitions of “Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 20 steps ups with each foot (40 Repetitions Total)
The rest time between each set will be 2 minutes.
FINISHER
HIGH KNEES
Finish your workout by running with high knees on the spot. Alternating with each leg, make sure to lift each knee above the waistline at 60% Intensity. Perform the exercise for 30 Seconds.
Rest For 1 Minute. Repeat the exercise 2 more times.
INTERMEDIATE
5 BENCH EXERCISES
PUSH UPS
Complete 20-25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
TRICEP DIPS
Complete 20-25 Repetitions of “Tricep Dips”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1min 30secs.
BOX JUMPS
Complete 12-15 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets. The rest time between each set will be 1min 30secs.
The rest time between each set will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 15-20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute 30 secs.
FINISHER
HIGH KNEES
Finish your workout by running with high knees on the spot. Alternating with each leg, make sure to lift each knee above the waistline at 70% Intensity. Perform the exercise for 45 Seconds.
Rest For 1 Minute. Repeat the exercise 3 more times.
BENCH WORKOUT PHASE 2
21 DAY BENCH WORKOUT CHALLENGE
WEEK 1 DAY 2
Tricep Dips
BENCH WORKOUT - WEEK 1
Phase 2
For the second phase we’ll add two additional bench exercises for beginners and three for intermediates. We’re going to substitute tricep dips with mountain climbers to allow the muscle group to recover and raise the intensity levels in your cardio drills. There will be increased repetitions in the step ups and reduced rest times for push ups. This is to make progression with our muscular strength and endurance. Beginners will perform scissor jumps as an easier plyometric exercise to box jumps, as one foot can be kept on the floor while performing during the jump.
Finisher
We’re going to end the workout by performing “modified burpees” for beginners and “standard burpees” for intermediates. Burpees are a full body workout that effectively burn a lot of calories while targeting most of the muscles in our upper and lower body. The muscles worked during this exercise include your legs, arms, chest, glutes, abs, and shoulders.
To perform the modified burpee, start in a standing position. While squatting down to the floor place both hands on the ground shoulder width apart. Step back with your left foot and then with your right foot. Once in an elevated plank position on your hands, step forward with your left foot first then your right. Stand up straight to complete one repetition.
To perform the standard burpee, start in a standing position. While squatting down to the floor place both hands on the ground shoulder width apart. Jump back with both feet then jump forward. Returning to a squatted position and drive from your heels to jump up in the air to complete one repetition. Tip - If you suffer from a back injury, you can step back with both feet and jump forward if you suffer from mild pain. Alternatively, you can perform the modified burpee if needed.
BEGINNER
5 EXERCISES
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 2 minutes.
MOUNTAIN CLIMBERS
Perform the mountain climber at 60% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 45 Seconds.
PUSH UP PLANKS
Complete 10 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 10 push up planks by pushing first off each hand (20 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
SCISSOR JUMPS
Complete 15 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 15 scissor jumps with each foot (30 Repetitions Total)
The rest time between each set will be 2 minutes.
PUSH UPS
Complete 15-20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
BURPEES
Beginner’s Burpees
Finish your workout by performing burpees with no impact on your feet next to the bench. You can use a mat or a soft surface such as the grass. Read the description above for the “modified burpee form”.
Perform 12-15 burpees at 60% intensity.
Rest For 1 Min. Repeat the exercise 2 more times.
INTERMEDIATE
8 EXERCISES
STEP UPS
Complete 30 Repetitions of “Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 30 steps ups with each foot (60 Repetitions Total)
The rest time between each set will be 1min 30 Seconds.
MOUNTAIN CLIMBERS
Perform the mountain climber at 75% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 1 Minute.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Each set involves performing 15 push up planks by pushing first off each hand (30 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
BOX JUMPS
Complete 12-15 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets. The rest time between each set will be 1min 30secs.
The rest time between each set will be 1min 30secs.
PUSH UPS
Complete 20-25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusts” with both heels on the bench.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each set will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
BURPEES
Standard Burpees
Finish your workout by performing standard burpees next to the bench on a mat or grass patch. Read the description above for the “modified burpee form”.
If you suffer from a back injury, you can use the form mentioned in the finisher description above, adding 10 extra reps.
Perform 15-20 burpees at 70% intensity.
Rest For 1 Min. Repeat the exercise 2 more times.
BENCH WORKOUT PHASE 3
21 DAY BENCH WORKOUT CHALLENGE
WEEK 1 DAY 3
Close Grip Push Ups
BENCH WORKOUT - WEEK 1
Phase 3
In the third phase, we are increasing the amount of bench exercises being performed again for beginners (6) and intermediates (10). We’re going to modify “step ups” to “one legged steps”. Standing at the side of the bench, you’ll perform a step up on one leg while the other balances in the air (rather than putting the second foot on the step). This adds more load to the exercise while also engaging the stabiliser muscles more in the lower body, especially your hips. It also improves your balance and coordination. Beginners have two simple high impact cardio exercises combined together to increase aerobic fitness levels. Intermediates will have three.
Finisher
The “Inchworm” is a great bodyweight exercise for testing your strength and flexibility. This workout strengthens the muscles on your anterior chain with a primary focus on your shoulders, hips, glutes, quads, core, and chest. It also helps stretch the muscles on the posterior chain, especially targeting your hamstrings. The inchworm is a very functional exercise that improves mobility. All the major muscles in the body assist each other with its movement. This also makes it a valuable exercise for increasing circulation and burning extra calories.
To complete one full repetition, start in a standing position. Keep your legs straight and use your torso to slightly bend forward and touch the floor. Walk your hands out forward until you’re in a high plank position on the mat. Then walk your hands back in to return to your starting position.
BEGINNER
6 BENCH EXERCISES
ONE LEGGED STEP UPS
Complete 25 Repetitions of “One Legged Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 2 minutes.
BENCH BURPEES
Perform burpees on the bench at 60% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 45 Seconds on the clock.
MOUNTAIN CLIMBERS
Perform the mountain climber at 60% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Perform each set of this exercise for 45 Seconds.
PUSH UP PLANKS
Complete 10 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 10 push up planks by pushing first off each hand (20 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
SCISSOR JUMPS
Complete 15 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 15 scissor jumps with each foot (30 Repetitions Total)
The rest time between each set will be 2 minutes.
PUSH UPS
Complete 15-20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 60% intensity. Perform 12 full repetitions of this exercise.
Rest for 1 Minute. Repeat this exercise 1 more time.
INTERMEDIATE
10 BENCH EXERCISES
ONE LEGGED STEP UPS
Complete 30 Repetitions of “One Legged Step Ups” on each leg.
This exercise will be done in 3 Sets. Each set involves performing 30 steps ups with each foot (60 Repetitions Total)
The rest time between each set will be 1min 30 Seconds.
BENCH BURPEES
Perform burpees on the bench at 75% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 1 Minute on the clock.
MOUNTAIN CLIMBERS
Perform the mountain climber at 75% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 1 Minute.
RUNNING TOE TAPS
Perform alternating toe taps against the bench at 75% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each set of this exercise after completing 1 Minute.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Each set involves performing 15 push up planks by pushing first off each hand (30 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
BOX JUMPS
Complete 12-15 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets. The rest time between each set will be 1min 30secs.
The rest time between each set will be 1min 30secs.
PUSH UPS
Complete 20-25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusts” with both heels on the bench.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each set will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 70% intensity. Perform 15 full repetitions of this exercise.
Rest for 1 Minute. Repeat this exercise 2 more times.
BENCH WORKOUT PHASE 4
21 DAY BENCH WORKOUT CHALLENGE
WEEK 2 DAY 1
Hip Thrust Exercise
BENCH WORKOUT - WEEK 2
Phase 4
Phase 4 marks the first workout of the second week. Most of today’s workout will be a lower body blast that involves a lot of dynamic movement to burn a lot of energy. “Crossovers” are an effect exercise for keeping your heart rate up by hopping side to side over the bench. The drills in this session primarily target your hips, glutes, quads, hamstrings and calves. To target these muscles more in the step up exercise, we’re going to introduce an 8-10kg dumbbell weight. (20/22lbs if using other metric system). Holding the dumbbell vertically at one with both palms, perform the exercise while keeping it at chin height and close to the body. This will keep a neutral spine while holding the weight during the exercise.
There are different variations in push ups for both beginners and intermediates to target your pectoral muscles and its supporting muscles. A combination of “close grip” and “plank” push ups to target your chest, shoulders and triceps. “Wide grip” push ups are added to isolate your pectoral muscles for maximum results. Throughout all these exercises, your core will be engaged as a secondary muscle group.
Finisher
With all the bench exercises engaging your core, the plank serves as a good finisher workout for isolating your abdominal muscles. To perform a forearm plank, come down on to your knees and place your forearms on the floor. Your arms should be positioned at 90 degrees with your elbows aligned directly below your shoulders. Your arms should also be parallel to your body at shoulder width. Step back on to both toes and keep your body straight as you hold the exercise for as long as you can. Try to not arch your back while performing the exercise or let your hips or legs drop.
BEGINNER
8 EXERCISES
STEP UPS
Complete 20 Repetitions of “Step Ups” on each leg.
Hold an 8-10kg weight for every step up.
This exercise will be done in 3 Sets. Each set involves performing 20 steps ups with each foot (40 Repetitions Total)
The rest time between each set will be 1min 30secs.
CROSS OVERS
Complete 16 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 16 times. (16 Repetitions Total)
The rest time between each set will be 1min 30 seconds.
BENCH BURPEES
Perform burpees on the bench at 70% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each round after completing 45 Seconds on the clock.
MOUNTAIN CLIMBERS
Perform the mountain climber at 70% intensity. Use a stopwatch or phone to time yourself. This exercise will be done in 2 Sets. Perform each round of this exercise for 1 Minute.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 15 push up planks by pushing off each hand first on each side (30 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each round will be 2 minutes.
PUSH UPS
Complete 20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Use a stopwatch to time how long you can hold the plank till failure.
Rest for 1min 30 secs. Repeat x 1
INTERMEDIATE
11 EXERCISES
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
Hold an 8-10kg weight for every step up.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
CROSS OVERS
Complete 20 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 20 times. (20 Repetitions Total)
The rest time between each set will be 1 minute.
BENCH BURPEES
Perform burpees on the bench at 85% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each round after completing 1 Minute on the clock.
BULGARIAN SPLIT SQUATS
Complete 20 Repetitions of “Bulgarian Split Squats” on each leg. This exercise will be done in 2 Sets. Each set involves performing 20 split squats with each foot (40 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
RUNNING TOE TAPS
Perform alternating toe taps against the bench at 75% intensity. Use a stopwatch or phone to time yourself. This exercise will be done in 2 Sets. Finish each round after completing 1 Minute.
PUSH UP PLANKS
Complete 20 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 20 push up planks by pushing off each hand first on each side (40 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
BOX JUMPS
Complete 20 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets.
The rest time between each set will be 1 minute.
PUSH UPS
Complete 25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusts” with both heels on the bench.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each round will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Use a stopwatch to time how long you can hold the plank till failure.
Rest for 1 minute. Repeat x 1
BENCH WORKOUT PHASE 5
21 DAY BENCH WORKOUT CHALLENGE
WEEK 2 DAY 2
Seated Clamshell Exercise
BENCH WORKOUT - WEEK 2
Phase 5
In the fifth phase, we’ve reached the maximum amount of bench exercises we’ll be performing this program. 10 for beginners and 12 for intermediates. Again we’re adding more load to the leg workouts performed from the bench. Explosive jump squats are done immediately after step ups from a seated position. Sitting on the bench, drive from the balls of your heels and jump as high as you can each time. We’ll introduce seated clamshells to isolate and generate power in your glute muscles. The rest of the familiar exercises will have increased reps, sets, and reduced rest times.
Finisher
Sticking with our core workout for the week, the finisher has 3 drills for targeting our abdominal muscles. Starting again with the plank, plank lunges will be the next routine to follow - adding more crunch to the abs and also working the hip flexors. The workout ends with side planks on both sides to target your obilque muscles.
BEGINNER
10 EXERCISES
STEP UPS
Complete 20 Repetitions of “Step Ups” on each leg.
Again, use an 8-10kg dumbbell for every step up.
This exercise will be done in 3 Sets. For each set perform 20 steps ups with each foot (40 Repetitions Total)
The rest time between each set will be 1min 30secs.
JUMP SQUATS
Perform 15 Repetitions of “Jump Squats from the bench”. This routine will be performed in 2 Sets. Take a 1 Minute Break between each set.
CROSS OVERS
Complete 18 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 18 times. (18 Reps Total)
The rest time between each set will be 1min 30 seconds.
SEATED CLAMSHELLS
Sitting on the bench, perform 20 Repetitions of “Seated Clamshells”. Use light resistance band.
This exercise will be done in 3 Sets. The resting time between each round will be 1 Minute.
BENCH BURPEES
Perform burpees on the bench at 70% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each round of this exercise after completing 45 Seconds on the clock.
MOUNTAIN CLIMBERS
Perform the mountain climber at 70% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Perform every round of this exercise for 1 Minute.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Perform 15 push up planks by pushing off each hand first (30 Repetitions Total). Slightly raise the tempo in which you perform this drill from last round.
The rest time between each set will be 1 minute 30 secs.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each round will be 2 minutes.
PUSH UPS
Complete 20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Once again, use a watch or phone to time how long you can hold the plank till failure.
Rest for 1 minute. Repeat x 1
PLANK LUNGES
Complete 20 Reps of alternating “Plank Lunges”.
This exercise will be done in 2 Sets. Each set involves performing 10 alternating plank lunges with each foot (20 Repetitions Total)
The rest time between each set will be 1min 30secs.
SIDE PLANKS
Use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right hand side immediately.
Rest for 1 minute. Repeat x 1 on each side.
INTERMEDIATE
12 EXERCISES
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
Again, use an 8-10kg dumbbell for every step up.
This exercise will be done in 3 Sets. For each set perform 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
JUMP SQUATS
Perform 20 Repetitions of “Jump Squats from the bench”. This routine will be performed in 3 Sets. Take a 1 Minute 30 Second Break between each set.
CROSS OVERS
Complete 22 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 22 times. (22 Reps Total)
The rest time between each set will be 1min 30 seconds.
BENCH BURPEES
Perform burpees on the bench at 85% intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Finish each round of this exercise after completing 1 Minute on the clock.
BULGARIAN SPLIT SQUATS
Complete 20 Repetitions of “Bulgarian Split Squats” on each leg. This exercise will be done in 2 Sets. Each set involves performing 20 split squats with each foot (40 Repetitions Total)
The rest time between every set will be 1 minute 30 secs.
PUSH UP PLANKS
Complete 20 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Perform 15 push up planks by pushing off each hand first (40 Repetitions Total). Slightly raise the tempo in which you perform this drill from last round.
The rest time between each set will be 1 minute 30 secs.
BOX JUMPS
Complete 22 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets.
The rest time between each set will be 1 minute.
PUSH UPS
Complete 20-25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusts” on the bench.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SEATED CLAMSHELLS
Sitting on the bench, perform 20 Repetitions of “Seated Clamshells”. Use heavy resistance band.
This exercise will be done in 3 Sets. The resting time between each round will be 1 Minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each round will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Once again, use a watch or phone to time how long you can hold the plank till failure.
Rest for 1 minute. Repeat x 1
PLANK LUNGES
Complete 30 Reps of alternating “Plank Lunges”.
This exercise will be done in 3 Sets. Each set involves performing 15 alternating plank lunges with each foot (30 Repetitions Total)
The rest time between each set will be 1min 30secs.
SIDE PLANKS
Use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right hand side immediately. Rest for 1 minute. Repeat x 1 on each side.
BENCH WORKOUT PHASE 6
21 DAY BENCH WORKOUT CHALLENGE
WEEK 2 DAY 3
Jump Squats From Bench
BENCH WORKOUT - WEEK 2
Phase 6
In the sixth phase, 1 round of jump squats is performed directly after the last set of every exercise. This extended drill keeps your target heart rate elevated throughout the whole workout. This will significantly improve your aerobic and anaerobic fitness, helping you burn more calories from all energy systems including sugars, carbs and fats. Using the same dumbbell for steps ups, we’re also going to add it to the “Bulgarian Split Squat” exercise in the intermediate program. While performing the exercise, hold the dumbbell at chin height for each repetition (same form as the step up). We’re also going to increase the resistance for the seated clam shells. If you have more bands at home that range from low to high in resistance, level up and use a slightly harder resistance band from the previous workout. More core work! The intermediates will carry out 3 rounds of the walking plank directly after getting warmed up with the push up plank.
Finisher
For the finisher workout, we’re going to perform the same routine as last time and add the inchworm exercise that we performed in Week 1. For the inchworm, we’re going to increase the tempo and repetitions to the mat drill.
BEGINNER
10 EXERCISES
Jump Squats
Perform 1 x 15 Reps of Jump Squats directly after the last set of every exercise.
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
Hold a 10kg weight for every step up.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1min 30secs.
CROSS OVERS
Complete 20 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 20 times. (20 Reps Total).
The resting time between each round will be 90 seconds.
SEATED CLAMSHELLS
Sitting on the bench, perform 20 Repetitions of “Seated Clamshells”. Use a medium-heavy resistance band.
This routine will be done in 3 Sets. The resting time between each round will be 1 Minute.
BULGARIAN SPLIT SQUATS
Perform 15 Repetitions of “Bulgarian Split Squats” on each leg. This exercise will be done in 2 Sets. Each set involves performing 15 split squats with each foot. (30 Repetitions will be done in Total). Rest for a full minute between each set.
BENCH BURPEES
Perform burpees on the bench at 70% intensity. Use a stopwatch to time yourself. This routine will be done in 3 Sets. Finish each set of this exercise after completing 1 Minute on the timer.
MOUNTAIN CLIMBERS
Perform the mountain climber at full intensity. Use a stopwatch to time yourself. This exercise will be done in 2 Sets. Perform each set of this exercise for 1 Minute.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 15 push up planks by pushing first off each hand (30 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each set will be 2 minutes.
PUSH UPS
Complete 20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Complete at least 90 Seconds of The Plank. Use a stopwatch to time you. If you need to rest, take 5 seconds and finish out the time. Perform routine x 2. Rest for 1 minute.
PLANK LUNGES
Complete 20 Repetitions of alternating “Plank Lunges”.This exercise will be done in 2 Sets. Each set involves performing 10 lunges with each foot (20 Repetitions Total)The rest time between each set will be 1min 30secs.
SIDE PLANKS
Like last time, use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to right hand side. Rest for 45 Seconds. Repeat x 1 on each side.
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 75% intensity. Perform 15 full repetitions of this exercise.
Rest for 1 Minute. Repeat this exercise 1 more time.
INTERMEDIATE
12 EXERCISES
Jump Squats
Perform 1 x 20 Reps of Jump Squats directly after the last set of every exercise.
STEP UPS
Complete 30 Repetitions of “Step Ups” on each leg.
Hold a 10kg weight for every step up.
This exercise will be done in 3 Sets. Each set involves performing 30 steps ups with each foot (60 Reps Total)
The rest time between each set will be 1 minute.
CROSS OVERS
Complete 25 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 25 times. (25 Reps Total)
The resting time between each round will be 1 minute.
BENCH BURPEES
Perform burpees on the bench at 85% intensity. Use a stopwatch to time yourself. This exercise will be done in 3 Sets. Finish each round of this exercise after completing 1 Min 15 secs on the timer.
BULGARIAN SPLIT SQUATS
Holding the weight, complete 20 Repetitions of “Bulgarian Split Squats” on each leg. This exercise will be done in 2 Sets. Each set involves performing 20 split squats with each foot (40 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
PUSH UP PLANKS
Complete 20 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Each set involves performing 20 push up planks by pushing first off each hand (40 Repetitions Total)
The rest time between each set will be 1 minute 30 secs.
WALKING PLANK
Perform 1 minute of the walking plank on the bench. Starting on the left hand side, keep with your hands at shoulder width apart. Walk with your hands all the way to the right hand side of the bench while using your abs and toes to assist with the movment. Perform the same movement travelling back to the left hand side. Finish the drill after 1min. Repeat x 3 Sets. Rest for 1 minute.
BOX JUMPS
Complete 20 Repetitions of “Box Jumps”.
This exercise will be done in 3 Sets.
The rest time between each set will be 1 minute.
PUSH UPS
Complete 20-25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusts”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SEATED CLAMSHELLS
Sitting on the bench, perform 20 Repetitions of “Seated Clamshells”. Use an extra heavy resistance band.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each set will be 1min 30secs.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Complete at least 2 Minutes of The Plank. Use a stopwatch to time you. If you need to rest, take 5 seconds and finish out the time. Perform routine x 2. Rest for 1 minute.
PLANK LUNGES
Complete 20 Repetitions of alternating “Plank Lunges”.
This exercise will be done in 3 Sets. Each set involves performing 10 lunges with each foot (20 Repetitions Total)
The rest time between each set will be 1min 30secs.
SIDE PLANKS
Like last time, use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to right hand side. Rest for 45 Seconds. Repeat x 1 on each side.
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 85% intensity. Perform 20 full repetitions of this exercise.
Rest for 1 Minute. Repeat this exercise 1 more time.
BENCH WORKOUT PHASE 7
21 DAY BENCH WORKOUT CHALLENGE
WEEK 3 DAY 1
Scissor Jumps On Bench
BENCH WORKOUT - WEEK 3
Phase 7
In the seventh phase, we’re going to incorporate a consistent aerobic activity after the last set of every exercise. By adding mountain climbers performed at moderate intensity (40-50%), we can maximise our ability to burn our fat cells specifically. In the final week of this challenge (final two workouts) every exercise will have a rest time of 1 minute or less. Make sure to have a pair of 3-5kg dumbbells handy for the last exercise of the finisher workout today.
Finisher
The finisher workout is going to have 2/3 exercises from the final routines in the first week. The inchworm and high knees exercises are included. For the inchworm, as you walk your hands in at the end of each repetition of the inchworm, perform a small jump before beginning your next rep. The last routine will be a jumping jacks workout that involves your small set of dumbbells. Perform the usual technique of a jumping jack while holding your set of weights. This further tests your aerobic fitness as well as muscular endurance in your arms, deltoids, shoulders, and legs. The thread the needle plank will also be added to the finisher workout to put more emphasis on targeting the oblique muscles as well as the abdominals.
BEGINNER
Mountain Climbers
Perform 30 seconds of the Mountain Climber exercise directly after the last set of every exercise.
10 EXERCISES
STEP UPS
Complete 25 Repetitions of “Step Ups” on each leg.
Hold a 10kg weight for every step up. Add a knee raise with the opposite leg after every step up to increase intensity.
This exercise will be done in 3 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
CROSS OVERS
Complete 20 Repetitions of “Cross Overs”.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 20 times. (20 Reps Total).
The resting time between each round will be 60 seconds.
SEATED CLAMSHELLS
Sitting on the bench, perform 25 Repetitions of “Seated Clamshells”. Use heavy resistance band.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
JUMP SQUATS
Perform 15 Repetitions of “Jump Squats from the bench”. This exercise will be performed in 3 Sets. Take a 1 Minute Rest between each set.
BENCH BURPEES
Perform burpees on the bench at full intensity. Use a stopwatch to time yourself. This exercise will be done in 3 Sets. Finish each set of this exercise after completing 45 Seconds on the clock. Only take a maximum of 45 Secs Rest before performing your third set.
BOX JUMPS
Perform 12 reps of box jumps on the bench. Complete 2 Sets of this exercise. Rest for 60 Seconds between each set.
PUSH UP PLANKS
Complete 15 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Each set involves performing 15 push up planks by pushing first off each hand (30 Repetitions Total)
The rest time between each set will be 1 minute.
SCISSOR JUMPS
Complete 22 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 22 scissor jumps with each foot (44 Repetitions Total)
The rest time between each set will be 1 minute.
PUSH UPS
Complete 20 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Use a stopwatch to time how long you can hold the plank till failure. Rest for 1 minute. Repeat x 1
THREAD THE NEEDLE PLANK
Perform the thread the needle side plank 15 times on each side (30 Repetitions Per Set). This exercise will be done in 2 Sets. Rest for 1 Minute between each round.
HIGH KNEES
Run 45 Seconds of alternating “High Knees” on the spot. This routine will be done in 2 Sets. Make sure to rest for only 45 seconds between each round.
SIDE PLANKS
Use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right hand side. Rest for 1 minute. Repeat x 1 on each side.
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 75% intensity. Perform 15 full repetitions of this exercise and add a small jump at the end of each rep.
Rest for 1 Minute. Repeat this exercise 1 more time.
JUMPING JACKS
Holding your light dumbbells of preference (3-5kg), perform 20 repetitions of jumping jacks with its usual form. Keep a moderate tempo as you complete each rep within its full range of motion.
This routine will be done in 2 Sets. Make sure to rest for only 45 seconds between each round.
INTERMEDIATE
Mountain Climbers
Perform 45 seconds of the Mountain Climber exercise directly after the last set of every exercise.
12 EXERCISES
STEP UPS
Complete 30 Repetitions of “Step Ups” on each leg.
Hold a 10-15kg weight for every step up. Add a knee raise with the opposite leg after every step up to increase intensity.
This exercise will be done in 3 Sets. Each set involves performing 30 steps ups with each foot (60 Repetitions Total)
The rest time between each set will be 45 Seconds.
CROSS OVERS
Complete 30 Repetitions of “Cross Overs” on each leg.
This exercise will be done in 3 Sets. Each set involves hopping side to side over the bench 30 times. (30 Reps Total).
The rest time between each set will be 45 Seconds.
BENCH BURPEES
Perform burpees on the bench at full intensity. Use a stopwatch to time yourself. This exercise will be done in 3 Sets. Finish each set of this exercise after completing 60 Seconds on the clock. Only take a maximum of 30 Secs Rest before performing your third set.
BULGARIAN SPLIT SQUATS
Holding the 8-10kg dumbbell, complete 25 Repetitions of “Bulgarian Split Squats” on each leg. This exercise will be done in 2 Sets. Each set involves performing 20 split squats with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
JUMP SQUATS
Perform 20 Repetitions of “Jump Squats from the bench”. This exercise will be performed in 3 Sets. Take a 1 Minute Rest between each set.
PUSH UP PLANKS
Complete 20 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 3 Sets. Each set involves performing 20 push up planks by pushing first off each hand (40 Repetitions Total)
The rest time between each set will be 1 minute.
BOX JUMPS
Perform 20 reps of box jumps on the bench. Complete 3 Sets of this exercise. Rest for 60 Seconds between each set.
PUSH UPS
Complete 25 Repetitions of “Close Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 45 Seconds.
HIP THRUSTS
Complete 25 Repetitions of “Hip Thrusts” on the bench. Hold the 8-10kg dumbbell on your hips for the duration of the exercise.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SEATED CLAMSHELLS
Sitting on the bench, perform 30 Repetitions of “Seated Clamshells”. Use an extra heavy resistance band.
This exercise will be done in 3 Sets. The rest time between each set will be 1 Minute.
SCISSOR JUMPS
Complete 24 Repetitions of “Scissor Jumps” on each leg.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (48 Repetitions Total)
The rest time between each set will be 1 minute.
WIDE GRIP PUSH UPS
Complete 20 Repetitions of “Wide Grip Push Ups”.
This exercise will be done in 3 Sets. The rest time between each set will be 1 minute.
FINISHER
PLANK
Use a stopwatch to time how long you can hold the plank till failure.
Rest for 1 minute. Repeat x 1
THREAD THE NEEDLE PLANK
Perform the thread the needle side plank 20 times on each side (40 Repetitions Per Set). This exercise will be done in 2 Sets. Rest for 1 Minute between each round.
HIGH KNEES
Run 45 Seconds of alternating “High Knees” on the spot. This routine will be done in 2 Sets. Make sure to rest for only 30 seconds between each round.
SIDE PLANKS
Use a stopwatch to time how long you can hold a “left side plank” and a “right side plank”. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right hand side. Rest for 1 minute. Repeat x 1 on each side.
INCHWORM
Use mat on grass close to the bench
Perform the “inchworm exercise” at 75% intensity. Perform 15 full repetitions of this exercise and add a small jump at the end of each rep.
Rest for 1 Minute. Repeat this exercise 1 more time.
JUMPING JACKS
Holding your light dumbbells of preference (3-5kg), perform 25 repetitions of jumping jacks with its usual form. Keep a moderate tempo as you complete each rep within its full range of motion.
This routine will be done in 2 Sets. Make sure to rest for only 30 seconds between each round.
BENCH WORKOUT PHASE 8
21 DAY BENCH WORKOUT CHALLENGE
WEEK 3 DAY 2
Bulgarian Split Squats
BENCH WORKOUT - WEEK 3
Phase 8
For the final workout we are going to add a single sprint to the end of each exercise. This intensifies the cardio element from phase 7 and targets burning more calories. Each routine will have 1/2 sets this time out so each sprint will come around faster. Remember to bring all your equipment with you to the bench in the park. Thanks for taking the 21 Day Bench Workout Challenge and good luck in your final session.
Finisher
The finisher workout begins with standard burpees on the mat. Beginners or intermediates can use the modified version if preferred.
BEGINNER
10 EXERCISES
Sprints
Perform 1 sprint at maximum speed for 50 metres after the last set of every exercise.
ONE LEGGED STEP UPS
Complete 20 Repetitions of “One Legged Step Ups” on each leg while holding the 8-10kg weight.
This exercise will be done in 2 Sets. Each set involves performing 20 steps ups with each foot (40 Repetitions Total)
The rest time between each set will be 1 minute.
JUMPING JACKS
Holding your light dumbbells of preference (3-5kg), perform 25 repetitions of jumping jacks with its usual form. Keep a moderate tempo as you complete each rep within its full range of motion.
This routine will be done in 2 Sets. Make sure to rest for only 45 seconds between each round.
CROSS OVERS
Complete 24 Repetitions of “Cross Overs”.
This exercise will be done in 2 Sets. Each set involves hopping side to side over the bench 24 times. (20 Reps Total).
The resting time between each round will be 60 seconds.
SEATED CLAMSHELLS
Sitting on the bench, perform 25 Repetitions of “Seated Clamshells”. Use a heavy resistance band.
This exercise will be done in 2 Sets. The rest time between each set will be 45 Seconds.
JUMP SQUATS
Perform 20 Repetitions of “Jump Squats from the bench”. This exercise will be performed in 2 Sets. Take a 1 Minute Rest between each set. Hold the 8-10kg dumbbell at chin height while performing each round.
BENCH BURPEES
Perform burpees on the bench at full intensity. Use a stopwatch to time yourself. This exercise will be done in 1 Sets. Finish the drill after completing 1 Minute on the clock.
MOUNTAIN CLIMBERS
Perform 1 Set of the Mountain Climber at Maximum Intensity. The duration of the round will be 1 minute 15 seconds.
PUSH UP PLANKS
Complete 20 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 20 push up planks by pushing first off each hand. (40 Repetitions Total)
The rest time between each set will be 1 minute.
SCISSOR JUMPS
Complete 20 Repetitions of “Scissor Jumps” on each leg. Hold the 8-10kg Dumbbell at chin height while doing each set.
This exercise will be done in 2 Sets. Each set involves performing 20 scissor jumps with each foot (40 Repetitions Total)
The rest time between each set will be 1 minute.
PUSH UPS - WIDE GRIP PUSH UPS
Complete maximum repetitions as you can till failure of “Close Grip Push Ups”. Rest for 1 Minute and perform 1 more set.
Complete maximum repetitions as you can till failure of “Wide Grip Push Ups”. Rest for 1 Minute and perform 1 more set.
HIP THRUSTS
Complete 20 Repetitions of “Hip Thrusters” from the bench.
This exercise will be done in 2 Sets. The rest time between each set will be 1 minute.
FINISHER
BURPEES
Standard Burpees
Start the finisher workout by performing standard burpees next to the bench on the mat or grass. Perform the modified version if preferred.
Perform 12-15 burpees at maximum intensity.
If doing the modified version, complete 20 reps.
Rest For 1 Min. Repeat the exercise 1 more time.
HIGH KNEES
Run 60 Seconds of alternating “High Knees” on the spot at maximum intensity. This routine will be done in 2 Sets. Make sure to rest for only 45 seconds between each round. For the second set, run 30 Seconds at full intensity.
PLANK
Perform at least 2 minutes of the plank exercise. If needing to stop take a quick rest and stop the clock before continuing. Rest for 1 minute. Repeat x 1
WALKING LUNGES
Complete 20 Repetitions of alternating “Walking Lunges” (10 Lunges on Each Leg).This exercise will be done in 2 Sets on the grass. The resting time between each set will be 1 minute.
SIDE PLANKS
Time yourself and hold the “left side plank” and “right side plank” for as long as you can. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right. Rest for 30 Seconds. Repeat x 1 for both sides.
THREAD THE NEEDLE PLANK
Finish the challenge by performing the thread the needle side plank 20 times on each side (40 Repetitions Per Set). This exercise will be done in 2 Sets. Rest for 1 Minute between each round.
INTERMEDIATE
12 EXERCISES
Sprints
Perform 1 sprint at maximum speed for 75 metres after the last set of every exercise.
ONE LEGGED STEP UPS
Complete 25 Repetitions of “One Legged Step Ups” on each leg while holding the 8-10kg weight.
This exercise will be done in 2 Sets. Each set involves performing 25 steps ups with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
JUMPING JACKS
Holding your light dumbbells of preference (3-5kg), perform 30 repetitions of jumping jacks with its usual form. Keep a moderate tempo as you complete each rep within its full range of motion.
This routine will be done in 2 Sets. Make sure to rest for only 30 seconds between each round.
CROSS OVERS
Complete 32 Repetitions of “Cross Overs”.
This exercise will be done in 2 Sets. Each set involves hopping side to side over the bench 32 times. (32 Reps Total).
The resting time between each round will be 45 seconds.
BENCH BURPEES
Perform burpees on the bench at full intensity. Use a stopwatch to time yourself. This exercise will be done in 1 Set. Finish the drill after completing 1 Minute 30 secs on the clock.
BULGARIAN SPLIT SQUATS
Holding the heavy dumbbell, complete 25 Repetitions of “Bulgarian Split Squats” on each leg.This exercise will be done in 2 Sets. Each set involves performing 25 split squats with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
JUMP SQUATS
Perform 25 Repetitions of “Jump Squats from the bench”. This exercise will be performed in 2 Sets. Take a 1 Minute Rest between each set. Hold the 8-10kg dumbbell at chin height while performing each round.
PUSH UP PLANKS
Complete 25 Repetitions of “Push Up Planks” on each arm.
This exercise will be done in 2 Sets. Each set involves performing 25 push up planks by pushing first off each hand (50 Repetitions Total)
The rest time between each set will be 1 minute.
BOX JUMPS
Complete 20 Repetitions of “Box Jumps”.
This exercise will be done in 2 Sets.
The rest time between each set will be 45 Seconds.
MOUNTAIN CLIMBERS
Perform 1 Set of the Mountain Climber at Maximum Intensity. The duration of the round will be 1 minute 30 Secs.
HIP THRUSTS
Complete 30 Repetitions of “Hip Thrusters” from the bench. Hold the 8-10kg dumbbell on your hips while performing each rep.
This exercise will be done in 2 Sets. The rest time between each set will be 1 Minute.
SEATED CLAMSHELLS
Sitting on the bench, perform 30 Repetitions of “Seated Clamshells”. Use an extra heavy resistance band.
This exercise will be done in 2 Sets. The rest time between each set will be 30 seconds.
SCISSOR JUMPS
Complete 25 Repetitions of “Scissor Jumps” on each leg. Hold the 8-10kg Dumbbell at chin height while doing each set.
This exercise will be done in 2 Sets. Each set involves performing 25 scissor jumps with each foot (50 Repetitions Total)
The rest time between each set will be 1 minute.
PUSH UPS - WIDE GRIP PUSH UPS
Complete maximum repetitions as you can till failure of “Close Grip Push Ups”. Rest for 45 Seconds and perform 1 more set.
Complete maximum repetitions as you can till failure of “Wide Grip Push Ups”. Rest for 45 Seconds and perform 1 more set.
FINISHER
BURPEES
Standard Burpees
Start the finisher workout by performing standard burpees next to the bench on the mat or grass. Perform the modified version if preferred.
Perform 20-25 burpees at maximum intensity.
If doing the modified version, complete 35 reps.
Rest For 1 Min. Repeat the exercise 1 more time.
HIGH KNEES
Run 60 Seconds of alternating “High Knees” on the spot at maximum intensity. This routine will be done in 2 Sets. Make sure to rest for only 30 seconds between each round. For the second set, run 45 Seconds at full intensity.
PLANK
Perform at least 3 minutes of the plank exercise. If needing to stop take a quick rest and stop the clock before continuing. Rest for 1 minute. Repeat x 1
WALKING LUNGES
Complete 20 Repetitions of alternating “Walking Lunges”.
This exercise will be done in 3 Sets. Each set involves performing 10 lunges with each foot (20 Repetitions Total)
The rest time between each set will be 1min 30secs.
SIDE PLANKS
Time yourself and hold the “left side plank” and “right side plank” for as long as you can. Starting on the left side, hold for as long as you can till failure. Transition to doing the same routine on the right. Rest for 30 Seconds. Repeat x 1 for both sides.
THREAD THE NEEDLE PLANK
Finish the challenge by performing the thread the needle side plank 20 times on each side (40 Repetitions Per Set). This exercise will be done in 2 Sets. Rest for 1 Minute between each round.
TAKE MORE CHALLENGES
30 DAY CARDIO CHALLENGE
FITNESS CHALLENGES IN IRELAND
21 DAY SQUAT WORKOUT CHALLENGE
FITNESS PROGRAMS
FULL BODY WORKOUT WITH RESISTANCE BANDS
FULL BODY BATTLE ROPE WORKOUT
5 MINUTE DESK YOGA PROGRAM
Thank you for participating in the 21 Day Bench Workout Challenge. We hope you enjoyed this program and encourage you try more challenges on our website. Alternatively, you can reach out to our team of Dublin Personal Trainers if you wish to start working with a professional.