This upper body and core bench workout is quick (just under 20 minutes) but challenging. If you’re looking for a full body workout, try pairing it with the lower body step bench workout I posted last Thursday.

Upper Body & Core Bench Workout

 

EQUIPMENT I USED:

This workout is broken up into two circuits. You do each exercise for 30 seconds, back to back, rest 30 seconds and then repeat a total of three times before moving onto the second circuit. The breakdown of each circuit looks like this:

Exercise 1 on the right
Exercise 2 on the right
Exercise 3
Exercise 1 on the left
Exercise 2 on the left
Rest
x3

Upper Body & Core Bench Workout - Grab some dumbbells and a workout bench for this upper body and core burner! #workout #fitness

Workout Breakdown

See the above video to see these exercises in action.

Circuit 1

  • Bench Rows (right) – Use the heavy weight.
  • Bench Hop (to the right)
  • Row to Fly Combo – Use the medium set of dumbbells for these. If the fly gets to be too heavy, just do the row.
  • Bench Rows (left)
  • Bench Hop (to the left)

Circuit 2

  • Uneven Push Up to Kick-through (right)
  • Russian Twist to Overhead Press (to the right) – Try to use the heavy weight; drop down to the medium if needed.
  • Twisting Sit Ups – put the heavy weight on the floor between your feet to lock yourself into place.
  • Uneven Push Up to Kick-through (left)
  • Russian Twist to Overhead Press (to the left)

 

 

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