Happy Friday, fit friends! Here is another FUN and FAST workout for you to strengthen your full body in no time at all! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Full Body Bench Workout and it is easily modifiable for any fitness level and any stage in pregnancy, especially in the end of your third trimester!!
This Week's Free Workout: Full Body Bench Workout
How to perform this Full Body Bench Workout:
This workout is very simple to set up (all you need is an exercise bench) and can be done in any timeframe 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 circuit 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 3-6 rounds!) ** For my pregnant mommas - please be sure to maintain a conversation pace and focus on balance and form (not speed). You should be able to carry a conversation throughout this workout and rest for 1-2 minutes between sets. Aim for 2-3 sets. Always begin with a full body warm-up for 10 minutes (walking or spinning) and cool down for at least 5 minutes following this workout. Always consult with your Doctor before beginning an exercise routine and get cleared for exercise before attempting these workouts. **
As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.
- 10 bench push-ups
- 20 bench squats
- 20 bench dips
- 10 modified bird dog (right leg kickback with right arm raise) with left hand on bench
- 10 modified bird dog (left leg kickback with left arm raise) with right hand on bench
- 10 bench step overs with right foot on bench (use bar or wall for balance)
- 10 bench step overs with left foot on bench (use bar or wall for balance)
Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!
And there you have it - a short and sweet Full Body Bench workout that you can perform anywhere and anytime (and at any pace that suits you best)! I know this momma-to-be loved this quick workout (even if I have to slow down my pace now at 37 weeks!!) and I hope you do too!
Have a great weekend :-)