Total Body Bench Workout

Top | Leggings | Shoes

I’m so excited to start sharing more fitness with you guys! Today’s bench workout is for the people who can’t always make it to the gym. All you need is a bench, stairs, a couch, or even the edge of a bath tub to get this workout in. Head to your nearest park or get creative in your own home! Below the image I have a detailed outline of what each exercise is. Don’t forget to pin this to your Pinterest board if you want to save it for later!

Total Body Bench Workout

During this workout, try to stay to the beat of the music and take as little rest as possible. My favorite workout station is Pop and Hip Hop Power Workout on Pandora!

Step Ups

12 each leg. Step up onto bench and bring your free leg up to a 90 degree angle each time. After each step up, step your good leg back onto the ground to get the full effect. Do all 12 on one leg before switching to other leg.

Added bonus: add dumbbells.

Single Leg Lunge

Place your back foot on bench and lunge, creating a 90 degree angle with your knee. Make sure to lunge all the way down to really feel this one.

Added bonus: add dumbbells. 

Tricep Pushups

Begin in plank position, making sure that you are creating a straight line through your whole body. (Don’t let those hips get too low or too high!) Slowly lower down until your chest is almost touching the bench. Keep your elbows by your side during the entire pushup.


Begin with your arms straight and your booty as close to the bench as possible. Slowly lower until you create a 90 degree angle with your elbows. Raise back up and repeat.

Added bonus: add weight to your lap.

Inward Mountain Climbers

Begin in a plank position. Bring your knee inward to meet the opposite elbow. Repeat on other leg. When counting these, it is 24 total, not 24 on each leg.

Outward Mountain Climbers

Begin in a plank position. Bring your knee outward to meet your elbow. Repeat on other leg. When counting these, it is 24 total, not 24 on each leg.

Photography by PhotoGraff Design


2 thoughts on “Total Body Bench Workout

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  1. Hey girl, I’m loving your workout tips and outfits. I’d love to see all angles of your outfit though, especially when the back has a detail on it! Like in the workout post, we get a glimpse of the back when your doing the push ups but it’d be nice to see the back when your standing up? but also your sweater dress post with the high knee boots… it helps me know if i want to buy it by seeing all angles to know the true fit and just be able to see all the details. Especially when you look better in the outfit than their model! Ok, one last thing… i love the workout, are you able to have the explanation next to the photo though? That always helps me when i can see it while reading about it instead of scrolling back and forth. I hope this helps, i think other readers would love it too?!

    1. Thank you for all of your ideas! I will definitely keep them in mind for the next workout! I think once I start doing videos too, it will really help see the workout moves and outfit from better angles and give better explanations!