7 Total Body Bench Moves Where Bodyweight Is Totally Enough

Hey babe! We’ve loved sweatin’ it out with you these past few weeks, and we’re not stopping there! As the Summer Series comes to a close, now is the perfect time to set your sights on your next fitness goal. Add an extra Studio class to your weekly routine, nail perfect kettlebell form, or spend a little more time crushing weights at the gym.

Incredible results come from stepping out of your comfort zone, and that includes stepping up you strength game! Enter your Studio Tone It Up trainer Chyna, who knows a thing or two about getting in ahhhmazing shape with or without weights. And today, all you need is a bench and your bodyweight for this full body workout!

The bench is such an underrated piece of equipment because it allows you train functionally, vary your resistance, levels, and planes of motion, and even do a lil’ bit of obstacle training! (Those bench hop overs aren’t just a serious cardio move — they take major coordination too!)

So grab a bench at the gym — or use a ledge, a few stairs, or another super-sturdy surface — and hit a new benchmark with your fitness! 

xxo,

K&K

7 Bodyweight Only Bench Exercises

Do the following total body circuit 3 times through! This workout will sculpt every muscle group ~ your legs, arms, booty, core, everything! Want more routines you can do at home or the gym? Download the Tone It Up app HERE!

This bench step up sculpts your glutes and legs.

Bench Step Up

Sculpts your booty, legs, and core!

Begin standing behind an exercise bench, hands on your hips. Step your right foot onto the bench and drive through your right foot and booty cheek to come up to standing (rather than pushing off your left foot). If your balance is there, drive your left knee up to waist height, then lower your left foot back to the ground with control. Repeat.

Do 15 reps on each side.

This bench split squat sculpts your glutes and legs.

Elevated Split Squat

Sculpts your legs and booty!

Standing with hands on your hips, take a big step forward with your left foot, and lift your right foot onto an exercise bench behind you. Lower into a deep lunge, bending both knees to 90 degrees, and making sure your front knee stays in line with your ankle. Raise back up to standing and repeat.

Do 15 reps on each side.

Boost your metabolism and raise your heart rate with this bench hopover exercise.

Bench Hop Over

Sculpts your total body and revs your heart rate!

Begin firmly gripping the bench in both hands with your feet to one side. With a flat back and core engaged, hop your feet over the bench, and land softly on the other side. Continue hopping back and forth, maintaining a long back and neck.

Do 15 reps on each side.

Tone your abs with this bodyweight bench side plank hip dip.

Elevated Side Plank Hip Dip

Targets your obliques and shoulders!

Start in a side plank position with your left forearm planted firmly on an exercise bench and your right hand on your hip. For extra stability you can stagger your feet, placing your right foot just in front of the left. Lower your hips a few inches toward the ground, then raise them back to start position. Repeat.

Do 15 reps on each side.

Tone your arms and upper body with a bench incline pushup.

Incline Push-Up

Sculpts your chest, arms, and core!

Begin in an elevated plank position with your shoulders stacked above your wrists, hands planted firmly on an exercise bench, and body in a straight line from head to toe. Engage your core as you slowly lower your body to the bench with control, elbows tucked close to your body. Press back up into plank position. Feeling strong? Progress to a traditional push-up on solid ground, and next…a decline push-up with your feet on the bench and your hands on the ground!

Do 15 reps.

Try this bodyweight only bench tricep dip to tone your arms and triceps

Tricep Bench Dip

Sculpts your triceps!  

Begin with an exercise bench behind you, gripping the edge of the bench with your hands shoulder-width apart and legs extended straight in front of you. Lower your booty down to the floor, bending at the waist and driving your elbows straight behind you. Press back up by extending your arms straight. To modify, bend your knees to a 90-degree angle with feet flat on the floor and then complete the move. 

Do 15 reps.

Boost your metabolism and raise your heart rate with bench mountain climbers.

Incline Mountain Climbers

Sculpts your core and shoulders and revs your heart rate!

Begin in an elevated plank position with your hands shoulder-width apart, planted firmly on an exercise bench. Bring your right knee in to your chest, then return to plank position. Repeat on the left leg, keeping a flat back and booty down. Continue to alternate legs.  

Do 15 reps on each side!


The Tone It Up App will help you achieve your fitness and workout goals. Strengthen and tone your butt, abs, back, legs and total body.

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