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Oooook here are my 10+ exercises using a bench and yo’self (body weight we call that in the biz!)
You can also perform most of these on a chair too
These exercises will be all great additions to your workout and give you a nice well round full body blast. Your legs, arms, back, core are all working. Perform to time or reps in a circuit style!
For example try each move for 1 minute each, resting for a quick 10-15 seconds in between each one or Try 12-15 reps of each move for 3-4 sets.
These moves are always in my own personal workouts and in my group training session because they are effective and I can do them anywhere. Read that again..”you can do them anywhere”. In your pyjamas at home with kids around, at your local park or at the gym (skip the selfies and get a little more direction and use this workout).
Righto, let’s get to it! Enjoy