Fuel for the Soul

Nourish the Body, Nourish the Soul

Free Fitness Friday: Full-body Bench Circuit Workout


Happy Friday, fit friends!! Another week has flown by, and I have another killer Full-body Workout that is low-maintenance (when it comes to space and equipment), but high-intensity and you can perform anytime and anywhere!

This week's Free Fitness Friday: Full-body Bench Circuit Workout

Full-body Bench Circuit Workout

This workout is very simple to set up (all you need is one exercise bench) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 3-5 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 10 left leg bench cross-overs
  • 10 right leg bench cross-overs
  • 20 jumping donkey kicks (10 each side)
  • 20 reverse hyper-extensions
  • 20 leg lifts into hip raises off the bench
  • 40 "hot-seats" (quick squats)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

And that's a wrap! Short and sweet workout that is sure to make you sweat! Now, let's get moving and welcome the weekend with open arms!!

Enjoy your workout and have a wonderful weekend ahead!