Total Body Bench Workout with a Functional Trainer
Before we get to work, you have to wake up your muscles. Spend 10 to 20 minutes getting loose with the warm-up of your choice. Doing some vital prep will prime your body for the action to come, and lessen the chance of muscle strain.
Warm-up options :
- Light cardio (A quick jog around the block, jumping jacks…)
- Leg Swings
- Light Stretching (Save the deep stretches for after the main workout)
- Foam rolling
- Squats, push-ups, or bodyweight lunges
Now, let’s work the bench.
- Balancing here and keeping your legs stationary, twist your torso from side to side.
- Position the bench on a 90-degree angle and sit facing the upright portion of the bench.
- Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.
- Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.
(Repeat the exercise for the desired number of repetitions.)
Tricep dips:
- Sit on the edge of the weight bench and grip the edge next to your hips.
- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion. Push yourself back up slowly until your arms are almost straight and repeat.
Lat Pulldowns:
- Using a bar attachment on the functional trainer, grab it with a neutral grip and sit on the bench facing the machine.
- Slowly, while keeping your body straight and upright, pull the rope down using anf squeezing your lats as far as possible.
- Stand beside the bench and place one foot firmly on the bench while the other foot stays planted on the floor.
- While keeping your chest up and core tight, bring the back leg up and towards the chest. Step back into starting position and repeat.
Cool down options:
- A walk around the block
- Deep stretches (be careful not to strain)
- Beginner’s Yoga
Now, breathe.
For videos of this workout visit our Instagram (@inspirefitness) for a demonstration of safe repetition speed and proper form.
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