Traveling for spring break and stuck without much equipment or a small hotel gym? Get a quick sweat in wherever you are with this 20-minute bodyweight workout!
Workout Setup:
This workout requires just a bench or box! If you don’t have a workout bench accessible, a staircase step, sturdy chair, outdoor bench or curb would also work!
- Lower Body Circuit:
- 3 exercises
- Perform as a circuit, repeating each exercise 3 times
- 40 seconds of work for each exercise, 20 seconds of recovery between exercises
- Upper Body Circuit
- 4 exercises
- Perform as a circuit, repeating each exercise 3 times
- 40 seconds of work for each exercise, 20 seconds of recovery between exercises
Alternating Step Up
How to Perform:
Step right foot fully onto bench and stand up completely, placing both feet on top of the bench. Lower right foot back down to the floor, then left foot. Alternate sides.
Muscles Targeted:
Quads & Glutes
Lateral Step Down
How to Perform:
Place right foot on top of the bench while lowering left foot down the floor, keeping weight in the left heel. Tap left foot on the floor and stand back up to top using right leg.
Muscles Targeted:
Glutes & Quads
Single Leg Good Morning
How to Perform:
Place 80% of weight in the left foot on the floor and 20% of weight in elevated right foot on bench. With hands behind head, hinge at the hips, keeping weight in your heels until chest is parallel to the ground, then hinge back up til standing again.
Muscles Targeted:
Hamstrings & Glutes
Incline Pushup
How to Perform:
Place hands on bench, shoulder width apart and feet on floor, slightly wider than shoulder width, holding a plank position to start. Lower chest down to bench as far as possible, keeping elbows close to body, then press back up to top.
Muscles Targeted:
Chest & Triceps
Incline Cross-Body Climber
How to Perform:
Place hands on bench, shoulder width apart and feet on floor, holding a plank position to start. Drive right knee up to left elbow, place foot back down and alternate sides.
Muscles Targeted:
Core & Shoulders
Incline Alternating Plank Reach
How to Perform:
Place hands on bench, shoulder width apart and feet on floor, slightly wider than shoulder width, holding a plank position to start. Lift right hand off bench, reaching arm forward without letting hips, body or shoulders move. Place right hand back down and alternate sides.
Muscles Targeted:
Core & Stability
Seated Single Leg ISO Crunch with Leg Lift
How to Perform:
Sit on bench, placing hands begind butt to help support torso. Keep left knee crunched in with heel lifted off floor while keeping right leg long and raising up and down.
Muscles Targeted:
Core & Stability
Give this workout a try and tag us on Instagram @yourfitpt. Looking for more ideas or need a little help performing these exercises? – give us a call today and book a private training session or group class at our Fit PT studio! 715-513-6313.
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