Ivie’s Bench Circuit Workout

If you’re looking for a fun outdoor workout you can do anywhere at anytime, follow Garmin Fitness Ambassador Ivie Hasegawa’s Bench Circuit Workout and feel the burn in your arms, legs, and core. No equipment necessary, all you need is a bench, chair, or ledge!


Bench Circuit Workout – 3 sets

Lower Body:

Step Up/Knee up [20 total, 10 on each side] – Stand facing the bench.  Step onto the bench with your right foot and drive your left knee in front of you, upward to a 90 degree angle. Step down with your left foot, followed by your right.  This will allow you to be set up to step up with your left foot and repeat the movement on the opposite side stepping up with your left and driving with your right knee.


Sit-to-Stand [10 total] – Sit on the edge of the bench with your feet planted, flat on the ground.  Drive through your heels to stand, keeping your feet on the ground.  You may need to use your arms for balance or momentum.  Slowly lower back down to a sitting position.  You only have to touch your butt to the bench before you drive through your heels to stand again.


Box Jumps [10 total] – Stand facing the bench.  Bend your knees and keep your torso tight.  Jump off of the ground, using the swinging of your arms for forward momentum and plant both feet on the bench.  Carefully step off of the bench backwards and reset to jump again.


Bulgarian Squats [20 total, 10 on each side] – Stand facing away from the bench.  Start with your right foot on the ground and your left foot on the bench.  You should be far enough from the bench that you are on the ball of your left foot towards the edge of the bench.  Bend your right leg into a 90 degree angle with your knee right directly over your foot.  Lower, pushup and repeat.  Complete all of one side before switching.


Upper Body/Abs:

Dips [15 total] – Sit on the edge of the bench with your hands over facing forward with your fingers over the side.  Scoot your booty off of the bench with your feet flat on the ground.  Bend your elbows to lower your body.  Once your arms reach a 90 degree angle, push yourself back up.


Push-Ups [15 total] – Stand facing the park bench.  Place your hands over the edge of the bench, just under your shoulders.  Your legs should be extended behind you with your toes on the ground.  Slowly, lower your chest down to the bench and push yourself back up so your arms are extended.


Side Plank [hold for 15-30 seconds each side] – Place your right forearm on the bench, extend your feet so your legs are your torso are in line.  Your body should make a “T” with the bench.  Stack your feet one on top of the other.  Lift your body up so you are in a straight line.  You can place your left hand on your hip or directly up in the air, whichever works best for you.  Focus on your breathing and engage your core to stay in line.  Reverse sides and repeat.