5 Full Body Exercises you can do on the bench

If you find a bench , a set of steps or a high wall and can have a workout sweaty seriously. Completion of eight to 10 repetition of each downward movement aims to increase the heart rate, such as the arms, legs, chest, back, core and tone the body of Cosmo coach Adam Rosante. Rest 30 seconds and repeat the circuit three times to feel the burn.

[caption id="attachment_69" align="alignnone" width="520"] 5 Full Body Exercises you can do on the bench[/caption]

1. Box jumps: Face Bank, feet about hip-width apart. Sinking hips back and bring his arms back. In an explosive movement, swinging forward with both hands and both feet on the jump seat. Come on, all the way up to a standing position and pressure on the Po and then step down one foot at a time (which protects the Achilles tendon).

2. inverted push-up: the face of the bank and put both hands on her shoulders spaced. (The higher the surface, which was in their hands, and more easily.) Step your feet back until your body forms a straight line between the top of the head and heels. Your core support while bending your elbows slowly lowering your body toward the shore. Click to expand across the palms of his hands and explode back to the starting point.

3. Tricep exercises: the side of the bank and sit on the edge of the palm on the bench under the shoulders, fingers forward. Walk by (feet whenever the beach, and will be more difficult this process) and slide your butt off the seat so that your arms bear more of the weight. Keep your shoulders away from your ears, bend your elbows and lower your butt back down to them. A few inches above the ground by raising the palms of the hands to extend your arms and bring your body back to the starting point.

4. hip jump: Bank face and put both hands on the seat about shoulder width apart. Bend your knees and feet in the air and jump right to the body. Land with soft knees, then jump with both feet in the air and turns left. This is a repeat.

5. Fifth Amendment ups: sit on the bench and face-to-face with both palms on the edge of the seat along the sides. Sitting at the back waist and lifted his legs on the floor so that your body forms a straight line. From this position, your core while you sit and engage both knees toward your chest. Extend your legs, and sit for a return to the starting point.