I am firm believer that we runners cannot build muscle and get strong on running alone. Strength training is a big part of my workout routine. One of my favorite and most used pieces of equipment in my home gym is my weight bench. I use it for every workout. Weight benches are not just for chest flyes and presses. I am sharing some of my favorites in this Full Body Workout using a weight bench.
Full Body Weight Bench Workout
This Full body weight bench workout can be done at home or at the gym. Do each move and work up to repeating them a second time through. After a short cardio workout, I like to start with lower body exercises then move to core, arms and chest.
No weight bench? You can also use a step aerobics type bench like this one.
With your back to the bench, rest your right foot on the bench. Maintain a 90 degree angle in your left knee. Flex your knee and hip to lower your body. Push back up with weight in your front heel. Hands behind head or use medium weights hanging in hand.Perform 10-12 reps and switch sides.
Facing bench, place right foot on top. Maintaining good form, push through heel and lift left knee up. Perform 10-12 reps and switch sides.
Knees over top crunches
Lying on your back with your legs draped over the bench, perform 25 crunches. Try to keep hips and legs from rising up. Hands behind ears.
In and outs
Balancing on the bench with hands resting on each side, use your core to pull your knees in and out. Maintain posture with your back. Repeat 25 times.
Incline Push ups
Start in a plank position with hands resting on bench and feet on the floor. Keep elbows close to sides as you lower into push up and return to plank. Perform 10-12 reps.
Extend legs in front of you while supporting yourself with arms on bench. Bend elbows behind you and raise back up. Maintain back position. Perform 10-15 reps.
Lying on your back with knees bent and feet on bench. Hold a medium weight in each hand. Palms are pressing again the underside of the dumb bell. Keep your arms straight while slowly lowering the weights in an arc behind you until you feel a stretch. Slowly reverse the move back to starting position. Repeat 10-15 reps.
Place bench in incline position and lay with chest and stomach on bench. Start with light to medium weights in each hand hanging down on each side of you. With elbows slightly bend raise weight up and away from you in an arc motion. Maintain control as you lower back to starting position. These are tough! Work up to 10-12 reps.
[You may also like Bosu Ball workout]
This Full Body Weight Bench workout is quite the challenge and will have you feeling it in a good way. Tell me, how often do you strength train? Do you regularly do any of these exercises?