Hit the Bench: Tone All Over With These Do-Anywhere Moves
Turn any park bench into a DIY gym with this five-move, full-body strength routine. It’s fun and effective, and it tones you all over—the perfect complement to that running or cycling session. Angela Leigh, national manager of Equinox Training Camp, developed these moves exclusively for SELF. (Photos: Sam Kweskin. On model: Sports bra, $33; VictoriasSecret.com. Shorts, $55, and shoes, $100; Nike.com)
You’ll Need: a sturdy bench (or a chair at home).
Do: at least 5 minutes of cardio to warm up. Complete two rounds of each move before doing the next; rest 30 seconds between sets. It’ll be challenging, so go at your own pace on reps.
PLUS! Watch the moves in action.
BUNNY HOPS (as seen above)
Start in plank, hands shoulder-width apart on bench. Jump knees to chest and heels to butt (as shown), swiveling at hips so you land at an angle, to right. Repeat, angling to left. Continue for 1 minute, increasing your pace as you go.
Works core, shoulders
Related: Your 28-Day Hot-Body Plan
CHEERLEADER
Start in plank, forearms on bench. Straighten and raise right arm a few inches to right (Y position). Return to start. Return to Y, then bend elbow so palm is parallel to shoulder (as shown) for W position. Repeat Y, Y-W sequence with left arm. Continue, alternating arms, for 1 minute.
Works core, shoulders, back
TURN-AND-BURN
Start in side plank, balancing on left palm, right foot in front of left foot and right arm extended to sky (as shown). Twist body to place right palm on bench. Bend right knee and bring it toward left wrist; sweep knee back in semicircle. Return to start; continue for 1 minute. Repeat on opposite side.
Works core, shoulders, back
Related: 9 High-Fat Foods that Are Actually Good For You
HOT SEAT
Stand with feet hip-width apart, hands behind head, elbows wide. Sit; stand. Sit; lift and extend left leg, foot flexed (as shown). Pushing through right foot, stand, left leg raised. Sit. Now repeat double- and single-leg squat on other side. Continue, alternating sides, for 1 minute.
Works core, quads, hamstrings, glutes
SKINNY DIP
Sit with hands gripping bench next to hips. Slide butt forward off bench. Bend elbows until upper arms are parallel to the bench (as shown). Straighten arms for 1 rep. Repeat as many times as you can for 1 minute.
Works core, triceps, shoulders, chest
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