{"id":23,"date":"2013-02-17T19:11:08","date_gmt":"2013-02-17T19:11:08","guid":{"rendered":"http:\/\/www.trainfit.com\/blog\/?p=23"},"modified":"2013-02-17T19:11:08","modified_gmt":"2013-02-17T19:11:08","slug":"benched-workout","status":"publish","type":"post","link":"https:\/\/trainfit.com\/blog\/benched-workout\/","title":{"rendered":"“Benched” Workout"},"content":{"rendered":"

I started my mornings out in Cambria California with this circuit-style ocean-view workout and am so excited to share it with everyone!<\/p>\n

All you’ll need is a bench, a small area where you can jog or brisk walk, a watch or smart phone with a second hand\/timer and some motivation push through this challenging outdoor workout!<\/p>\n

Begin warming up by jogging or brisk walking for the first 10-15 minutes. You defiantly want to elevate that heart rate enough so that your breathing is labored and you’re breaking a sweat. Once you’re warmed up you’ll move through the first four exercises preforming each one for 20 seconds at a controlled brisk pace and resting only 10 seconds between each exercise.\u00a0 After the first round of all 4 exercises you will jog or brisk walk for two minutes (focus on maintaining that elevated heart rate ), then repeat that same group of exercises in the same manner.<\/p>\n

OK- time for another two minutes of cardio and on to the second group of\u00a0 four exercises followed by two more minutes of cardio.\u00a0 Now for your final victory lap with finishing your last round of exercises and cadio!\u00a0 For the exercises that are one legged like lunges, you will work that one leg for 20 seconds and repeat the other leg on the second round.\u00a0 Hope you enjoy this workout as much as I did, but i must say the ocean view was quite inspiring!<\/p>\n

\"IMG_1272\"<\/a>\"IMG_1277\"<\/a><\/p>\n

Pushups with knee tucks -20 seconds<\/p>\n

\"IMG_1313\"<\/a>\"IMG_1316\"<\/a><\/p>\n

Runners Lunge – 20 seconds<\/p>\n

\"IMG_1278\"<\/a>\"IMG_1282\"<\/a><\/p>\n

Dips with quad lift – 20 seconds<\/p>\n

\"IMG_1269\"<\/a>\"IMG_1268\"<\/a><\/p>\n

Step ups with side leg lift – 20 seconds<\/p>\n

Cardio Interval – three minutes<\/p>\n

\"IMG_1295\"<\/a>\"IMG_1294\"<\/a>\"IMG_1296\"<\/a><\/p>\n

Plank with hops side to side – 20 seconds<\/p>\n

\"IMG_1264\"<\/a>\"IMG_1265\"<\/a><\/p>\n

Step ups with knee lift , arms pull down\u00a0 – 20 seconds<\/p>\n

\"IMG_1352\"<\/a>\"IMG_1354\"<\/a><\/p>\n

V-sit – 20 seconds<\/p>\n

\"IMG_1356\"<\/a>\"IMG_1357\"<\/a><\/p>\n

Alternating reverse lunge side with punch twist – 20 seconds<\/p>\n","protected":false},"excerpt":{"rendered":"

I started my mornings out in Cambria California with this circuit-style ocean-view workout and am so excited to share it with everyone! All you’ll need is a bench, a small area where you can jog or brisk walk, a watch or smart phone with a second hand\/timer and some motivation push through this challenging outdoor […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[],"tags":[],"yoast_head":"\n"Benched" Workout - The Train Station Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainfit.com\/blog\/benched-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\""Benched" Workout - The Train Station Blog\" \/>\n<meta property=\"og:description\" content=\"I started my mornings out in Cambria California with this circuit-style ocean-view workout and am so excited to share it with everyone! 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