Six-Exercise Bench Bodyweight Circuit Workout

Posted On Jun 7, 2022 By Lisa Traugott

This bodyweight workout is perfect for a bench at the gym or on a park bench before a run. Do these moves for time, resting for 10 seconds between them before moving to the next exercise. Complete 3-5 circuits.

Six-Exercise Bench Bodyweight Circuit Workout

10 seconds of rest between each exercise. Complete 3-5 circuits.

Exercise Reps
Dips 50 seconds
Bulgarian Split Squat 30 seconds each leg
Hands Elevated Pushup 40 seconds
Single-Leg Hip Thrust 30 seconds each leg
Feet Elevated Pushup 40 seconds
Step Ups 30 seconds each legs

Directions:

Dips. Put your hands on top of a bench with your arms straight and your legs in front of you balancing on your heels. Slowly lower yourself by bending your elbows until your upper arms dip just below your elbows. Keep your back as close to the bench as possible. Pause, then return to the starting position.

Bulgarian Split Squat. Put your right foot behind you on the bench and your left foot forward on the ground in a lunge position. Slowly lower your body. Pause, then push through your heel back to standing. Complete the reps, then do the same number of reps with the opposite foot forward.

Hands Elevated Pushup. Start in a plank position, with your hands on the bench directly under your shoulders. Keeping your pelvis in a neutral position, slowly lower your chest toward the bench by bending your elbows and pinching back your shoulder blades. Push back up to start position by straightening your arms.

Single-Leg Hip Thrust. Put your head and shoulder blades on the bench with your arms extending in a T for balance and your butt off the ground level with your shoulders. Bend your right knee toward your chest while your left knee stays in a 90 degree angle from the ground. Raise your hips up, keeping your right leg elevated and squeeze your glutes at the top. Pause, then lower to the start position. Finish the repetitions on the right leg before repeating and switching to the other leg.

Feet Elevated Pushup. Start in a plank position, with your feet on the bench and hands on the ground directly under your shoulders. Keeping your pelvis in a neutral position, slowly lower your chest toward the ground by bending your elbows and pinching back your shoulder blades. Push back up to start position by straightening your arms.

Step Ups. Put your right foot on top of the bench and your left foot behind you. Slowly raise your body so you are now standing on top of the bench. Pause, then step back down to the ground. Complete the reps with your right leg first, then do the same number of reps with the opposite foot forward.

Even though this is a bodyweight workout, your body will feel like it’s lifting heavy weights by the final reps. Maintain proper form and have fun.