Warm Weather Bench Beast
A hard session for a day you have energy to spend.
The workout
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Bench Explosive Step Up
4 × 10 reps each side · 20 s rest
Drive through the front foot to explode up onto the bench, switch legs each set.
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Bench Decline Push-Up Blast
4 × 12 reps · 20 s rest
Feet elevated on bench, hands on ground, lower chest with control then press up powerfully.
Easier: Keep feet on ground instead of bench.
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Bench Bulgarian Split Squat Drive
4 × 12 reps each side · 20 s rest
Rear foot on bench, drop back knee toward ground then drive up through the front heel explosively.
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Bench Triceps Dip Power Press
4 × 15 reps · 20 s rest
Hands on bench edge, lower hips toward ground then press up fast through the triceps.
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Bench Lateral Jump Over
4 × 30 s · 20 s rest
Jump side to side over the low end of the bench, landing soft and quick between reps.
Easier: Step over instead of jumping.
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Bench Elevated Pike Push-Up
3 × 10 reps · 20 s rest
Feet on bench, hips high in pike position, lower head toward ground and press back up.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: Short workouts, 15 minutes or less