This Full Body 10 Rep Challenge Using Only A Bench Will Get Your Heart Racing!

Here at TIA Active we like to keep things short and sweet because we know sometimes it is HARD to get a full workout in. Just because you don't have the time or the energy doesn't mean you can't do something small to get your body moving. You always feel better after moving your body.

This is a ten rep challenge, and you will see these pop up quite often on TIA Active because these are perfect for your mental "down" days. When you just feel down, your mental health isn't going great but you want to move your body- or if you don't want to you know that it will make you feel at least a little bit better. 

With a ten rep challenge I give you five exercises, and you do ten reps of each for as many rounds as you possibly can handle- mentally and physically. 

First up for the ten-rep challenges: five exercises using a bench. Or you if you don't have a bench you can use a step or a sturdy kitchen chair or something similar.


Complete 10 reps of each of the five exercises. Have a 30-second break and complete another round. The challenge is to do as many rounds as possible. 

Exercise 1: Step Ups 

You have two options here, you can do twenty alternating step ups or you can do ten step-ups on one foot and then do another ten on the other- it is up to you how you complete this one. With on leg step up onto the box/stair/whatever you are using and follow behind with the other leg. Don't forget to squeeze the glues at the top!

Exercise 2: Box Jumps 

Begin in front of whatever you are jumping up onto with your feet slightly wider than shoulder-width apart. Bend your knees and swing your arms back to propel yourself up onto the box. Land with your knees slightly bent and then straighten them at the top, squeezing the glutes. Step back off and repeat that move!

Exercise 3: Tricep Dips

Place your hands onto the box so that your fingers are acing forward to your body. Bend your arms and lower your whole body until your arms are at a 90-degree angle. Lift your arms back up and do it all again. Don't forget that you shouldn't feel this on in your legs at all, your arms are doing all the work.

Exercise 4: Box Squats 

Stand directly in front of the box which should be about knee height, there should be a small amount of room between you and the bench. With your feet slightly wider than shoulder-width apart slowly lower yourself down onto the bench as if squatting (keep your chest up!!!), touch down onto the bench and hold for a second before coming back up to standing and squeezing the glutes at the top.

Exercise 5: Incline Hip Raises 

Like a hip raise on the floor- just with your legs on an incline. So have your feet up on the bench while you lay in front. Use your leg, glue and abdominal muscles to lift your hips up off the floor, before lowering- again don't forget to squeeze at the top and have you abdominal muscles on the whole time!

How many rounds of 10 reps can you do? Let me know below!

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