We utilized the 10 benches surrounding our location for this workout!
Each bench was a station, and partners completed two exercises per station before taking a lap around the chapel and moving to the next station.
As one partner completed 10 reps of an exercise utilizing the bench, the other completed 10 reps of one that did not require the bench. Partners switched positions to complete 10 reps of each exercise. This was repeated for 8 reps.
This was designed as a ladder-style workout, with each partner completing 10 reps of each exercise, then 8, 6, 4, 2. In the interest of time, we limited it to a set of 10 and a set of 8. Another option is to do 2 or 3 sets of 10 reps per exercise.
Here are the stations:
Bench – Bulgarian split squats
Other – front plank with leg raises
Bench – dips
Other – supermans
Bench – pistols (single leg sit-to-stand)
Other – bird dogs
Bench – plyo push-ups
Other – good mornings (deadlift motion)
Bench – hanging leg curl
Other – reverse plank hold (with leg lifts if you can!)
Bench – sideways step-ups
Other – side plank with leg raise
Bench – decline push-ups
Other – standing tick-tocks
Bench – incline bridges
Other – medicine ball clean to overhead toss
Bench – step-ups or box jumps
Other – burpees!
Bench – L-hold
Other – swimmers