Fitness with Charlie King
01. Bench Step-Ups. This is a great way to get your heart pumping, calories burning and legs warm. Begin by checking the bench and the soles of your trainers are dry — it helps avoid any slips or accidents. Stand directly behind the bench with hands on your hips or side. Plant your press up and extend your right knee so you’re standing on your right foot, drawing your left leg up next to the right one. Reverse the movement and return your left foot to the ground, followed by your right foot. Continue on the right side for a minute before switching to the left.
02. Bench Tricep Dips. Sit on the edge of a bench, hands gripping directly outside your hips with feet on the ground in front with your knees bent at a 90-degree angle. Shift your weight forward so you’re supported only by your hands and feet — arms fully extended. Bend your elbows backward, and lower your butt toward the ground. When your elbows form a 90-degree angle, reverse the movement and return to start — taking care not to lock your elbows. Sculpting the tricep requires reps, so burn out with as many reps you can. Set your clock for one minute and don’t stop until you’ve reached 60 seconds.
03. Decline Bench Press-up. Here, you must position your feet higher than your chest. Place your feet on the edge of the bench and extend your body out to a press-up position. Hands on the ground slightly wider than your shoulders, engage your core and make sure your back is straight. Inhale and slowly lower your body by bending the elbows. Once lowered, exhale and start straightening arms back. The higher you place your feet, the greater increase in fatigue — be sure to work through it.