Name: Playbook - Amber Cunningham - THURSDAY - Quick Bench Circuit 🤩
Uploaded: 2023-04-17T14:00:01.935Z
Duration: 20 min
Description: THURSDAY - Quick Bench Circuit 🤩

Try these 6 quick bench exercises for a good workout!

Place hands on a bench about shoulder width apart and perform 1 push up with 2 mountain climbers. Repeat for 1 minute.

Bench Push Ups

Place one foot back onto bench and hold dumbbells in each hand. Perform a split squat, making sure that the front leg is walked out enough so the knee doesn’t go past the toe when you squat. Sink into the glute and as you stand back up, perform a reverse grip row with the dumbbells, contracting the upper back muscles.

Bulgarian Split Squat w/ DB Reverse Grip Row

Stand facing a bench and hold dumbbells in each hand. Place one foot on the bench and step up, pressing through the heel and contracting the glutes at the top. Step back down and repeat with the same leg.

DB Step Ups

Sit on a bench and place your hands on the edge, right next to your glutes. Bring your hips off of the bench and dip down, bending your arms to a 90 degree bend. Press arms back up until they are straight and then kick one leg out. Repeat dip and kick with the opposite leg.

Bench Tricep Dips w/ Alternating Kick

Sit on the bench and hold dumbbells in each hand. Slightly leaning back where abs are engaged and feet lifted off of the floor, tuck knees up to your chest as your curls the weights up. Slowly lower the weights back down as you lower your legs down. Repeat.

Bench Tuck w/ DB Bicep Curl

Lie flat on back with one foot up on bench and the other foot crossed over the one leg. Place one dumbbell on your hip for more resistance and lift hips all the way up, contracting the glute and hamstring, then slowly lower. Without touching your hips to the ground, lift the hips back up to repeat the movement.

THURSDAY - Quick Bench Circuit 🤩

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