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Bodyweight Bench Workout

December 17, 2015 by Julie 32 Comments

The holiday season means lots of travel for many and if your plans look like mine next week, you’ll be heading off to visit friends and relatives. I always feel better when I remain active during my time away from home and try to stick to a loose fitness routine when I’m out of town. You can do this bodyweight bench workout anywhere.

Champion Workout Fleece.jpg

Whether this includes a long walk, a run around the neighborhood or one of my favorite circuit workouts,  I know that working up a sweat will make both my body and mind feel better!

Today’s workout is one you can easily do anywhere as long as you have access to a bench. This will work with a workout bench at the gym or a park bench you may find at your local playground. As you can see, I went the park bench route and enjoyed taking my workout outside in the sunshine!

Bench Mountain Climbers

I’m teaming up with Champion to bring you today’s workout and wore two functional (and cute!) items from their latest collection in the photos you see in this post.

Champion Workout clothes

Here are the details:

  • Women’s Tech Fleece Open Bottom Top: First things first, this top is only $19.99! What!? For a quality pullover, that’s an amazing price and when you factor in the adorable slouchy neckline and the ultra-soft fabric, it can’t be beat. I wore this fleece on a 55-degree hike and was plenty warm. I love the thumbholes and lightweight feel of this top. It’s so cozy but also practical for outdoor hiking, running and walking in the cooler months.

Champion Fleece

IMG_0853

  • Champion Shape Women’s Capri: I almost exclusively wear capris or tights during my Burn Boot Camp workouts because I want my workout apparel to move with me, provide decent coverage and feel comfortable, too. Well, these capris meet all my criteria for quality workout crops. They stay up, streamline the body and feel great during a fast-paced workout.

IMG_0828

Bodyweight Bench Workout

Now for the workout! This bodyweight bench workout consists of three rounds of seven exercises. For the first round, you’ll complete the exercises for 60 seconds each. For round two, you’ll complete the exercises for 45 seconds each and for the final round, you’ll spend 30 seconds on each exercise.

BODYWEIGHT BENCH WORKOUT

The workout is fast-paced with no built-in breaks between the exercises, but please be sure to honor your body and rest as needed.

The Exercises

Picture demonstrations of the exercises may be found below and I encourage you to click the links for video demonstrations and exercise descriptions if you are not familiar with them.

  • Step Up with Knee Drive
  • Bench Burpees
  • Triceps Dips
  • Plank Jacks
  • Bench Push Ups
  • Bench Mountain Climbers
  • Bicycle Crunches

Bodyweight Bench WorkoutCardio Bonus

Looking for a little more cardio? Run 1/2 mile before beginning each round of the workout and at the end of the third round for a total of two miles that look like this:

  • Run 1/2 mile
  • Round One
  • Run 1/2 mile
  • Round Two
  • Run 1/2 mile
  • Round Three
  • Run 1/2 mile

Phew!

IMG_0864

Question of the Day

  • What are some of your favorite workouts to do when you travel?

***

Disclaimer:

This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.

Bodyweight Bench Workout

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I'd love to connect with you! I am always so grateful when you let me know you tried one of my recipes or workouts and tag me in your photos or updates. Thank you so much!!!

Filed Under: Workouts Tagged With: bench workout, bodyweight bench workout, bodyweight workout, playground workout, workouts

About Julie

My name is Julie and I am a full-time blogger, new mama, fitness enthusiast (certified personal trainer and group exercise instructor) and food fanatic (mostly healthy... but also not-so-healthy) living in North Carolina with my husband, dog and baby boy. Thank you for visiting Peanut Butter Fingers! I hope you enjoy little glimpses into my life and have fun trying the sweaty workouts I frequently share and making some of my favorite recipes along the way!

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Comments

  1. Katie @ Talk Less, Say More says

    December 17, 2015 at 7:11 am

    love it! When I travel, it’s definitely all about the circuits so I can work up a sweat in less time. I’m also all about taking long walks, if possible, and getting in some yoga.

    Reply
    • Julie says

      December 17, 2015 at 7:40 am

      Agreed! Quick and efficient is the way to go!

      Reply
  2. Linz @ Itz Linz says

    December 17, 2015 at 7:28 am

    I love that hoodie!! I definitely try to stay active especially when I travel – I love working out with friends or family or in new gyms!

    Reply
  3. Laura ~ RYG says

    December 17, 2015 at 8:21 am

    My favorite workout when I travel is just jogging around, or walking even a new neighborhood and checking out new architecture and exploring a new place! And just breathing in fresh air after being trapped indoors for so long.

    Reply
  4. Beckett @ Birchwood Pie says

    December 17, 2015 at 8:25 am

    My go-to travel workout is the tabata you put together a few years ago. 24 minutes, no equipment, and lots of sweat! https://www.pbfingers.com/2013/07/08/roller-rink-candy/

    Reply
  5. Ellen @ My Uncommon Everyday says

    December 17, 2015 at 8:29 am

    When I travel, I tend to go for quick runs or long walks/hikes, depending on the time I have. This looks great, though! I love that it combines some running with the circuit!

    Reply
  6. Katie Shottes says

    December 17, 2015 at 9:09 am

    What size did you end up getting? The reviews are mixed in saying it runs small and large. Love this though! 🙂

    Reply
    • Lindsay says

      December 17, 2015 at 12:59 pm

      I was just going to ask the same thing, the reviews contradict eachother so I wanted to know what you thought of the sizing 🙂

      Reply
      • Julie says

        December 17, 2015 at 2:28 pm

        I feel like it runs a little big. I got a medium and wish I would’ve ordered a small.

        Reply
    • Julie says

      December 17, 2015 at 2:31 pm

      I got a medium but wish I would’ve sized down. It’s still comfy even if it is a big big, but I’d go for the smaller size if you’re in between!

      Reply
  7. Maureen says

    December 17, 2015 at 9:13 am

    You sucked me in with a great workout and kept me interested with thumbholes! HA HA HA Pinned this for later!

    Reply
  8. Darby says

    December 17, 2015 at 10:54 am

    I love your hat! Where’s it from?

    Best,

    Reply
    • Julie says

      December 17, 2015 at 2:31 pm

      It’s from Columbia!

      Reply
  9. Mia says

    December 17, 2015 at 11:25 am

    Wow this looks great!! I’m definitely going to be trying this. My favorite workout when I travel is usually just running! It is such a great way to explore a new city! If anybody gets the chance it would be great if you could check out my blog:
    https://sweetpotatoesrunner.wordpress.com

    Reply
  10. Alyssa @ renaissancerunnergirl says

    December 17, 2015 at 11:30 am

    Love this! What I enjoy about November Project workouts is that we do some cardio, some strength, and get to abs/legs/arms/everything else by mixing it up in a circuit that involves running in between. That’s my favorite way to keep it fun and keep my heart pumping!

    Reply
    • Julie says

      December 17, 2015 at 2:30 pm

      I wish they had the November Project near me! I LOVED it when I had the chance to try it out in Boston!

      Reply
  11. Liz says

    December 17, 2015 at 11:40 am

    We have a cute little park by my parents house I absolutely love to run and do circuits there! When I lived with them, I had the whole park mapped out with different mile marks and stopping points for a quick stretch or water break.

    Reply
  12. Taylor says

    December 17, 2015 at 11:51 am

    I love any workout that gets me outdoors! I agree with you about working out when traveling. I always try to move more because I just feel better. I love that jacket… Especially the thumb holes!!

    Reply
  13. Briana Lucas says

    December 17, 2015 at 12:12 pm

    Hi Julie! So I LOVE the fleece champion pullover, and I am on their web-site now waiting to order. The reviews are a little un-helpful re: size. Most say runs small, one says runs large, argh! What size are you wearing? Would you recommend sizing up? Thanks for your help!

    Reply
    • Julie says

      December 17, 2015 at 2:29 pm

      Hi Briana! I ordered a medium and wish I would’ve ordered a small. I personally feel like it runs big but I ordered a small based on the same reviews you’re reading! 🙂 I feel ya on the confusion! It’s SUPER comfy!

      Reply
      • Briana Lucas says

        December 18, 2015 at 10:41 am

        Thanks so much Julie. Just placed my order for 2 in a medium 🙂

        Reply
  14. Lisa says

    December 17, 2015 at 12:51 pm

    Love the headband in the last picture, what brand and where is it from???

    Reply
    • Julie says

      December 17, 2015 at 2:30 pm

      Headbands of Hope! They have the cutest headbands & donate a headband to a child with cancer for each headband purchased. Love them!! Here’s their site: http://headbandsofhope.com

      Reply
  15. Amanda B @ Cupcakes & Miles says

    December 17, 2015 at 1:12 pm

    Whoa! I may just have to go get that pullover! Love it!

    Reply
  16. Julia @ Lord Still Loves Me says

    December 17, 2015 at 1:58 pm

    Step up with knee drives never fail to make me SO sore. This workout looks like a killer!

    Reply
  17. Sarah says

    December 17, 2015 at 2:24 pm

    Which Reebok sneakers are those? They’re so cute!

    Reply
    • Julie says

      December 17, 2015 at 2:27 pm

      The Z-Quicks! I got them online last year. 🙂

      Reply
  18. Rachel @ Simply Rachel Nicole says

    December 17, 2015 at 3:34 pm

    Such a good workout idea! Love your jacket!

    Reply
  19. Jessica says

    December 17, 2015 at 6:09 pm

    Hi! Great outdoor workout! Are the gray/pink Reebok sneakers still available anywhere? Those are adorable!

    Reply
  20. Heather says

    December 17, 2015 at 6:57 pm

    If im on vacation i always try to pick active activities like water sports or a hike for my workouts. if i cant do that i usually do a long walk or an elliptical if i have one!

    Reply
  21. Kim from MN says

    December 17, 2015 at 8:25 pm

    Wow, those bench burpees are the first time I thought that burpees looked mildly doable. You’ve opened my eyes to “a whole new world!!!!!!” Thanks.

    Reply
  22. Julissa says

    December 18, 2015 at 6:18 am

    Hi Julie! Love that sweatshirt… I’m reading reviews online and some have said it runs large in size, others say it runs small. What’s your opinion? I’m usually a small but considering a medium if I want it a bit loose?
    Hope you have a Merry Christmas!

    Reply

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Hi! I’m Julie and I am a mom to three energetic boys and a personal trainer and blogger living in Charlotte, North Carolina. Welcome to my blog! Peanut Butter Fingers follows my life and my interests in food, fitness, family, travel and (mostly) healthy living.
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I am not a registered dietitian. My blog is simply a documentation of my life. The views I express are mine alone, based on my own experiences, and should not be taken as medical advice. I DO NOT post everything I eat. Though I am a certified personal trainer, the workouts I post may not be right for you. Please speak with a medical professional before making any changes to your current routine.

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