All you need is a Bench


Happy fitness Friday! My new training program has been royally kicking my ass. I am so sore, but it is a different type of soreness than I have ever experienced and I am hungry ALL THE TIME. I absolutely hate running on a treadmill for long periods of time and one of my workouts consist of a long run (adding mileage each week) with a few body weight exercises every 1/2 mile (the workout I shared last week). Since it is still so cold outside in WI I have been doing these workouts at the gym on the treadmill. And every time, I lose so much motivation and just want to stop because I am so bored. Next week though, it is suppose to be in the upper 30’s so I am totally taking this workout outside on the trails!

Since I have been experiencing a lot more soreness and I don’t want to risk getting injured before any of my races, I have been adding in some recovery activities to help with that. I take Epson salt baths a few times a week which helps relieve sore muscles and joints, I am doing a lot more stretching and foam rolling and I am starting to do yoga at least once a week. All in all, I am loving this training and get more excited each and every day for my race in May!

Time to get your sweat on! All you need for this workout is a bench! If you have one at home, no need to have to go to the gym. Otherwise, go to the gym, get in a quick 30 minute sweat session and you are done!

All you need is Bench

Warm-up – 50 jumping jacks

Complete as many rounds as possible in 30 minutes starting at 6 reps each exercise and adding 2 reps each round (6, 8, 10, 12, 14, 16, 18, 20, etc)

– Single leg hip thrusters (each leg)

– Bench jump-overs

– Split lunges with back leg on bench

– Toe taps to bench

– Leg raises


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