How to Use a Weight Bench

It may look like a cozy place for a nap, but a weight bench can be a unique training tool. Here’s how I use it for cardio, strength-training, and flexibility work.

Cardio

Each of these exercises should spike your heart rate to 70-85 percent of your maximum. Wear a heart rate monitor to make sure you’re working hard enough. Perform each move for 3-5 minutes.
Basic Step. Make sure your bench is flat. Starting with your right foot, step on top of the bench and bring your left foot up to stand. Then, step down with the right foot. Repeat on your left foot. Alternate your lead foot with each repetition.
Jump Up. Jump on top of a flat bench with both feet hip-width apart. Step down one foot at a time to minimize the impact on your knees.
Leap Frog. Place both hands on a flat bench perpendicular to your body. Jump both feet sideways over the bench, pause, and then jump back to the other side. Repeat.

Strength

Perform each exercise for sixty seconds. To maximize calorie-burn, alternate two strength exercises with one cardio move above.
Bridge Lifts. Lie down on the floor with your body perpendicular to the bench. Place your heels on the bench, and slowly lift and lower your hips, keeping arms at your side. You’ll feel this move in your glutes and hamstrings.
Triceps Dips. From a seated position, sit on top of your hands, and then walk your feet away from the bench, so your that your bottom is suspended in the air. Bend your arms to lower your hips; press through your palms and straighten your arms to raise your hips back to start. This is a great move to tone the triceps.
Reverse Lifts. Lie down on the bench, extend your arms overhead, and grip the headrest. Lift your legs to a 90-degree angle, and curl your hips and bottom off the bench. Slowly lower and repeat. If you don’t feel this in your lower abs, straighten your legs and lower them to about a foot from the bench. Then, swing them upward, as you lift your hips and bottom off the bench.

Stretch

Save this segment for the end of your workout. Hold each stretch for 20-30 seconds, and perform on both sides of your body.
Single Knee. Lie down on the bench and bring your right knee toward your chest. Place the left leg on the floor to elongate the stretch, and open up your hips and lower back.
Seated Cross. From a seated position on the bench, cross one foot over the opposite knee, and lean your chest forward. Be sure to keep the bent knee open to target your hips and low back.
Chest Open. Lie down on the bench, knees bent, heels by your bottom. Extend both arms to the side to open up your chest. Try and keep the small of your back pressed into the bench.