Do Anywhere Bodyweight Workout

This is a quick workout you can do anywhere there’s a sturdy elevated surface. Think bench, stairs, retaining wall, etc., just make sure it’s completely stable and reliable! What makes this workout great for anyone is the fact that you don’t need any equipment besides your own body, and that you can easily modify any movement to be more or less challenging depending on your personal ability or any injuries you may be dealing with. Another way you can dictate the intensity of this workout is by how hard and fast you push yourself through each minute of exercise, the slower you go the less intense. Just remember, focus on having perfect form before picking up the pace. If you push too hard and fast without the perfect form, your chance of becoming injured skyrockets.

Outside Bench Workout
Perform each exercise for 1 minute. Then repeat the circuit an additional 1 – 2 times (photos below):

1. Dips
2. Alternating Step Ups (to knee raise for more challenge)
3. Plank (feet on a bench with hands on the ground for more challenge)
4. Squat To Bench
5. Mountain Climbers
6. Rearfoot elevated Split Squat (30 seconds each leg)
7. Push-Ups
8. V-Ups
9. Box Jumps (or sumo squat to a bench)
10. Straight arm side plank (add leg lift for more challenge)
11. Hip Thrusts
12. Side Step up with leg raise

1.Dips

 

 

 

 

2. Alternating Step Ups (to knee raise for more challenge)

 

 

 

 

 

 

 

3. Plank (feet on a bench with hands on the ground for more challenge)

 

 

 

 

 

4. Squat to bench

 

 

 

 

5. Mountain Climbers

 

 

6. Rearfoot elevated Split Squat (30 seconds each leg)

7. Push-Ups

8. V-ups

9. Box Jumps (or sumo squat to a bench)

10. Straight arm side plank (add leg lift for more challenge)

11. Hip Thrusts

12. Side Step up with leg raise

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