In an industry as vast as health and fitness, it can be so easy to get bogged down with the amount of information and sometimes 'over-complicated' training plans on offer.

So we’re trying to simplify things and show you that your body’s mechanics, plus a single piece of equipment and only 15 minutes, is really all you need for a tough total body workout! 




Bench Push- Ups - 45 seconds of work and 15 seconds rest

1. Place your hands on the bench and take a big step back with both feet until your body is at a diagonal angle with the floor and the bench.

2. From this position, bend through your elbows whilst keeping your chest over your hands until your chest is about a inch or two away from the bench and then return to the start position!




Bench Box Jumps - 45 seconds of work and 15 seconds rest

1. Stand about a foot to two feet away from the bench and from here, squat down through the heels and explode through the balls of the feet into a jump, aiming for the soft cushion of the bench to land with both feet simultaneously.

2. Ensure you take the pressure away from the knees by always ensuring the knees are bent as you land on the bench. From here, step off the bench and repeat.




Bench Climbers- 45 seconds of work and 15 seconds rest

1. Assume the press up position with your hands on the floor and the balls of your feet on the bench, maintaining a straight back throughout the duration of the movement.

2. From this position, drive your left knee in towards your abdominals whilst keeping your abdominals under tension and then return it to the bench.

3. 1 From here, complete the same movement with your right knee and continue to alternate between your left and right legs until the time is complete.



Lateral Switch Over - 45 seconds of work and 15 seconds rest

1. Start this movement on the left side of the bench, with your right leg on the floor and your left foot on the bench.

2. From here, push through your right leg so you end up standing fully on the bench, being careful not to fall.

3. Now, take your left leg off the bench and place it on the floor next to the left side of the bench and repeat the movement from side to side until the time is complete.




Remember! - Before commencing with any fitness orientated programme, you should complete a Physical Active Readiness Questionnaire (PAR-Q) to ensure you are fit and healthy enough to participate. If at any stage after completing your PAR-Q you feel unwell or incur any injury, stop and seek advice from your doctor.



Prior to starting any training, you should always perform an adequate warm-up & always cool down after a workout to reduce the risk of any injury.

A gentle 5-minute cycle is the perfect option for a warm up. However, if you ever need further advice on warm ups/cool downs, speak to a fitness instructor or personal trainer, who will gladly give you some tips.



Timings - 

To get the most benefit from this routine, we advise you to complete each exercise for 45 seconds, with a 15 second rest after each set. Once all 7 movements are complete, have a minute's rest, and then repeat the exercise routine again for another set, so in total you perform each exercise twice, totalling the full workout time to 15 minutes.