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Bench

Elevated Curtsy Lunge

Elevated Curtsy Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.

Elevated Reverse Lunge

Elevated Reverse Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back and lower the right knee until it almost touches the floor. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) Repeat for the number of reps indicated and switch legs.

Step Up

Step Up

A.

Start standing in front of a box or bench with dumbbells in hands at sides and left foot resting flat on the top of the bench. Stand close to the bench with heel of left foot entirely on the bench.

B.

Pushing through the heel of the left foot, rise up so that both the left and right leg are straight. The right foot is hanging behind you and not resting on the bench. (The working leg is the leg on the bench.) Pause and lower back to starting position. Repeat on one leg for indicated number of reps and then switch legs.

Negative Tricep Dip

Negative Tricep Dip

A.

Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off of the bench.

B.

Taking a full three seconds, slowly lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times.

C.

Taking one second, push through the heel of your hand and quickly extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position.

Test Exercise Two

Test Exercise Two

A.

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Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise Two

Test Exercise Two

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Bench Cross

Bench Cross

A.

Stand with left foot on top of a step or bench and right foot on the floor beside it, hands in fists in front of shoulders. (To increase the workload, hold a dumbbell in each hand.)

B.

Rise up as you cross right leg behind left, landing with right foot on the floor on the opposite side of the step. Return to starting position crossing left leg behind right. Continue, alternating directions.

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