The Do Anywhere Whole Body Bench Workout

It’s been a while since I last posted a workout and after the positive feedback I received from my “Hotel Room Workout” (if you haven’t tried it yet, what are you waiting for?) I decided that I would post another workout that you can do anywhere, as I am a big believer that you don’t need any sort of fancy equipment to get a good sweat going! This workout only requires a bench – think park bench, a large step or even a gym bench (for you gym bunnies out there).

This workout is split up into 2 different circuits with exercises that target your whole body. I like to challenge myself so I have included different variations of your standard exercise (such as push up, squat & crunch based exercises) plus different variations are a great way to make sure you don’t get bored with your workout! If you haven’t tried any of the variations listed I know it can seem scary at first but give them a go, often are bodies are capable of so much more than we realise or give them credit for!

What to do:

  • Start with Circuit 1 and complete 3 rounds of each exercise
  • Take a 1-2 minute rest break and then complete Circuit 2
  • Take another rest break and repeat!
  • Phew, workout done!

Circuit 1:

  • 30 x 1 leg hip bridge pulses (15 per leg)
  • 20 x incline spider man push ups (bring knee to elbow complete 10 push ups, swap knees)
  • 30 x swimmer kicks (15 kicks per leg)
  • 20 x squat jumps onto bench
  • 20 x tricep dips

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Squat Jump


Circuit 2:

  • 15 x decline pike push ups (pull body into remain a ‘v’ shape, pressing shoulders to hands)
  • 30 x 1 leg split squats with leg on bench (15 per leg)
  • 30 x bench hops (jump from left to right)
  • 30 x raised leg sit ups with rotation (15 per side)
  • 15 x burpees with jump onto bench

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Happy workout fit chicks!

JB xx


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