How Working From Home Women Exercise With Nothing But The Bench


It can be a challenge for working women to balance exercise with full-time careers, especially while working from home. With a few simple tips and tricks, working from home and staying active can co-exist without having to make compromises.

Active rest days are important to continue because exercise — even low impact — can help improve circulation.

That can help your immune system by allowing immune cells to move freely throughout your body in order to be effective and efficient.

Exercise may also help to decrease the release of stress hormones, such as cortisol and adrenaline, and increases the release of endorphins and enkephalins, which can improve your mood and decrease your perception of pain.

Luckily, you don’t need much at all to squeeze in a meaningful low-impact workout these days.

Head out to the backyard for bodyweight moves, and lace up with some multipurpose trainers that can tackle both high- and low-impact days.

In fact, you can even work up a sweat during your next neighborhood walk.

Here’s a quick workout you can do with nothing but that old bench you may find hanging around your backyard or in your parents’ garden.

These five moves specifically may help with hearth health, strength, and endurance and even decrease pain.

Complete them in order to work larger muscle groups first while finishing with smaller ones.

Aim for five repetitions per move, progressing up to 15 reps each if you can.

Perform one to three rounds of the entire flow to see maximum benefits.

Bench Sit to Stand

Focus on hinging your hips, pushing your butt back and then down to touch the bench seat and sit down.

As you stand up, focus on pushing through your midfoot to your heel, and stand straight up toward the sky, squeezing your glutes at the top of the move.

Bench High Plank

Place your hands on the bench seat in line with your shoulders.

Keep your feet shoulder width apart, with your core, glutes, and quadriceps tight while looking straight down in the plank position.

Slightly lift your abs away from the bench, and hold the plank.

Start with a 10-second hold, and progress up to 60 seconds while maintaining good form.


Bench Push-Up

From your plank position above, proceed to a push-up.

Keep your elbow pits facing forward toward the bench with your elbows slightly tucked.

Lower your chest toward the bench, pause, push up, and return to the starting position.

Bench Assisted Calf Raises

Place your hands on the bench back.

With your feet shoulder width apart and knees straight, push your weight up onto your toes, raising your heels.

Pause at the top for three seconds, then lower your heels to the ground.

Bench Assisted Soleus Raises

Assume the same standing position as the calf raise.

This time, bend at your knees and push up onto your toes, raising your heels to stretch the soleus.

Pause at the top for three seconds, then lower your heels to the ground.


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