Whether this includes a long walk, a run around the neighborhood or one of my favorite circuit workouts, I know that working up a sweat will make both my body and mind feel better!
Today’s workout is one you can easily do anywhere as long as you have access to a bench. This will work with a workout bench at the gym or a park bench you may find at your local playground. As you can see, I went the park bench route and enjoyed taking my workout outside in the sunshine!
I’m teaming up with Champion to bring you today’s workout and wore two functional (and cute!) items from their latest collection in the photos you see in this post.
Here are the details:
- Women’s Tech Fleece Open Bottom Top: First things first, this top is only $19.99! What!? For a quality pullover, that’s an amazing price and when you factor in the adorable slouchy neckline and the ultra-soft fabric, it can’t be beat. I wore this fleece on a 55-degree hike and was plenty warm. I love the thumbholes and lightweight feel of this top. It’s so cozy but also practical for outdoor hiking, running and walking in the cooler months.
- Champion Shape Women’s Capri: I almost exclusively wear capris or tights during my Burn Boot Camp workouts because I want my workout apparel to move with me, provide decent coverage and feel comfortable, too. Well, these capris meet all my criteria for quality workout crops. They stay up, streamline the body and feel great during a fast-paced workout.
Bodyweight Bench Workout
Now for the workout! This bodyweight bench workout consists of three rounds of seven exercises. For the first round, you’ll complete the exercises for 60 seconds each. For round two, you’ll complete the exercises for 45 seconds each and for the final round, you’ll spend 30 seconds on each exercise.
The workout is fast-paced with no built-in breaks between the exercises, but please be sure to honor your body and rest as needed.
The Exercises
Picture demonstrations of the exercises may be found below and I encourage you to click the links for video demonstrations and exercise descriptions if you are not familiar with them.
- Step Up with Knee Drive
- Bench Burpees
- Triceps Dips
- Plank Jacks
- Bench Push Ups
- Bench Mountain Climbers
- Bicycle Crunches
Cardio Bonus
Looking for a little more cardio? Run 1/2 mile before beginning each round of the workout and at the end of the third round for a total of two miles that look like this:
- Run 1/2 mile
- Round One
- Run 1/2 mile
- Round Two
- Run 1/2 mile
- Round Three
- Run 1/2 mile
Phew!
Question of the Day
- What are some of your favorite workouts to do when you travel?
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Disclaimer:
This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.
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love it! When I travel, it’s definitely all about the circuits so I can work up a sweat in less time. I’m also all about taking long walks, if possible, and getting in some yoga.
Agreed! Quick and efficient is the way to go!
I love that hoodie!! I definitely try to stay active especially when I travel – I love working out with friends or family or in new gyms!
My favorite workout when I travel is just jogging around, or walking even a new neighborhood and checking out new architecture and exploring a new place! And just breathing in fresh air after being trapped indoors for so long.
My go-to travel workout is the tabata you put together a few years ago. 24 minutes, no equipment, and lots of sweat! https://www.pbfingers.com/2013/07/08/roller-rink-candy/
When I travel, I tend to go for quick runs or long walks/hikes, depending on the time I have. This looks great, though! I love that it combines some running with the circuit!
What size did you end up getting? The reviews are mixed in saying it runs small and large. Love this though! 🙂
I was just going to ask the same thing, the reviews contradict eachother so I wanted to know what you thought of the sizing 🙂
I feel like it runs a little big. I got a medium and wish I would’ve ordered a small.
I got a medium but wish I would’ve sized down. It’s still comfy even if it is a big big, but I’d go for the smaller size if you’re in between!
You sucked me in with a great workout and kept me interested with thumbholes! HA HA HA Pinned this for later!
I love your hat! Where’s it from?
Best,
It’s from Columbia!
Wow this looks great!! I’m definitely going to be trying this. My favorite workout when I travel is usually just running! It is such a great way to explore a new city! If anybody gets the chance it would be great if you could check out my blog:
https://sweetpotatoesrunner.wordpress.com
Love this! What I enjoy about November Project workouts is that we do some cardio, some strength, and get to abs/legs/arms/everything else by mixing it up in a circuit that involves running in between. That’s my favorite way to keep it fun and keep my heart pumping!
I wish they had the November Project near me! I LOVED it when I had the chance to try it out in Boston!
We have a cute little park by my parents house I absolutely love to run and do circuits there! When I lived with them, I had the whole park mapped out with different mile marks and stopping points for a quick stretch or water break.
I love any workout that gets me outdoors! I agree with you about working out when traveling. I always try to move more because I just feel better. I love that jacket… Especially the thumb holes!!
Hi Julie! So I LOVE the fleece champion pullover, and I am on their web-site now waiting to order. The reviews are a little un-helpful re: size. Most say runs small, one says runs large, argh! What size are you wearing? Would you recommend sizing up? Thanks for your help!
Hi Briana! I ordered a medium and wish I would’ve ordered a small. I personally feel like it runs big but I ordered a small based on the same reviews you’re reading! 🙂 I feel ya on the confusion! It’s SUPER comfy!
Thanks so much Julie. Just placed my order for 2 in a medium 🙂
Love the headband in the last picture, what brand and where is it from???
Headbands of Hope! They have the cutest headbands & donate a headband to a child with cancer for each headband purchased. Love them!! Here’s their site: http://headbandsofhope.com
Whoa! I may just have to go get that pullover! Love it!
Step up with knee drives never fail to make me SO sore. This workout looks like a killer!
Which Reebok sneakers are those? They’re so cute!
The Z-Quicks! I got them online last year. 🙂
Such a good workout idea! Love your jacket!
Hi! Great outdoor workout! Are the gray/pink Reebok sneakers still available anywhere? Those are adorable!
If im on vacation i always try to pick active activities like water sports or a hike for my workouts. if i cant do that i usually do a long walk or an elliptical if i have one!
Wow, those bench burpees are the first time I thought that burpees looked mildly doable. You’ve opened my eyes to “a whole new world!!!!!!” Thanks.
Hi Julie! Love that sweatshirt… I’m reading reviews online and some have said it runs large in size, others say it runs small. What’s your opinion? I’m usually a small but considering a medium if I want it a bit loose?
Hope you have a Merry Christmas!