Looking for a simple, straightforward strength session you can complete in less than 30 minutes? One where the only equipment required is your body weight and a bench or table? Well, this workout is for you!

Warm-up:

5 Minutes

• Begin with easy jogging in place, low knees
• Build effort and add in some high knee jogging
• During final minutes add in some dynamic hamstring stretching and arm circles

4 exercise circuit:

• Do each exercise below 10x
• After completing all four, rest for 1-2 minutes
• Repeat 1x

Upper body exercise #1: Tricep Dips

• Sit on the bench then move off it and support your weight with your arms
• Legs out straight in front of you (harder) or bent (easier)
• Set your shoulder blades down and back and open up your chest
• Dip your bum down until your elbows are bent to 90 degrees and then push back up

Lower body exercise #2: Squats

• Turn away from the bench and stand about a foot away
• Extend arms out front, parallel to the ground
• Squat until your bum just brushes the top of the bench (don’t sit!) and come back up

Upper body exercise #3: Bench push-ups (plyo optional)

• Get into push-up position with your hands on the bench
• Try not to let your lower back sink, or upper back round
• Perform push-up and at the top, push off the bench to get some air (optional)

Lower body exercise #4: Single leg squats

• Begin by sitting on the bench
• Stretch out 1 leg ahead and lift it off the ground
• Stand up using the other leg and then with control sit back down
• Switch legs and repeat

After you have completed all four exercises, ten times each, two times through you’re done!

 Thank you Amanda Regnier for this quick bench circuit!

Cool-down:

5 Minutes: Finish with some gentle stretching and get on with your day!