Got a bench? Got a gym!

The purpose of the exercises, other than playing around on a bench, is to avoid getting dirty! - e.g. Exercises you can do if the ground is muddy, and you don't have a towel.

These are great as a circuit. You can circuit all of them, or swap between two or three, then go on to the next set.

You can time for 30 seconds -1minute or you can perform as many as possible, increasing the next day you give it a go!

You can start with 1 set of each. Then aim for minimum 2 sets and work on increasing the reps.

I like to add a skipping rope of 100 jumps between sets.

I have a few more up my sleeve I didn't get to record soo....watch this space.

(Sorry for the low quality :( They were recorded on my crappy phone and then worsened after cropping.)

These exercises are performed at your risk. Ensure you have medical clearance to exercise. Do not perform without supervision of a health professional if you have unmanaged injuries or high blood pressure or any other medical conditions.

CORE

Leg Raise

!Caution if you have back pain!

1. Perform as many as you can

2. Lower down slowly

3. On the last rep hold for as long as you can at your hardest

Side Raise

!Do not perform if you have active back, neck or shoulder pain!

Bench Dead Bug

Keep your hips still and maintain balance!

Back Extension

I've added the resistance band version as as progression (this can be done with the Deadlift and other exercises as well)

UPPER BODY

All of these require caution if you have neck, shoulder or another upper body injury or pain

Pushups

Dips

Knees bent - Beginner

Legs straight - Intermediate

Single leg - Advanced (not demonstrated)

Shoulders

Sometimes this works for me lol. You have to play around with the angles a bit

LEGS

!Caution if you have existing back, knee or ankle pain

Step Up - strength

Nice and slow

Remember to stand up straight, all the way at the top

Single Leg Deadlift

Beginner - foot for balance on bench

Intermediate - challenge balance, try without bench

Advanced - requires load (not include in this post)

Heel Raise

Beginner - two feet (hold on for balance if needed)

Intermediate - one foot

Bulgarian Squat

GLUTES

Hip Extension

Knee bent - isolates glute max

Knee straight - adds some hamstring

Try to push through arms to flatten shoulder blades (mine aren't great there!)

Hip Abduction (Glute medius & TFL)

CARDIO + POWER

Step Up

Look where you're stepping!

Bench Jumps

Stand all the way up

Absorb the jump down (Don't land with straight knees) Alternatively - just step down

*Test the height first, high stack risk!

Let me know how you go! Or if you have any questions :)