TRAIN FIT

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FITBENCH brings you a some seriously results driven workouts created by our Fitness Professionals. Watch our exercise videos and be inspired to learn, discover, and try new exercises using the FITBENCH and its accessories. Leave nothing out there…

“Fully warm up before each workout and stretch afterwards”

Ab Workout

AB CURL
12 reps x 3 sets

DECLINE ONE LEGGED PIKE PLANK
10 reps x 3 sets

DUMBBELL DECLINE PRESS UP &
PLANK ROTATIONS
10 reps x 3 sets

SLAM BALL RUSSIAN TWIST
20 reps x 3 sets

Leg Workout

MOUNTAIN CLIMBER
HANDS ON BENCH
20 reps x 3 sets

SLAM BALL SIDE TO SIDE
BOX JUMPS
20 reps x 3 sets

DUMBBELL SINGLE LEG
SQUAT ON BENCH
8 reps x 3 sets

FITBAND FORWARD
LEG RAISE
8 reps x 3 sets (each leg)

Shoulder Workout

KETTLEBELL PUSHPRESS
10 reps x 3 sets (each side)

FITBAND UPRIGHT YTN
10 reps x 3 sets (each side)

FITBAND WOODCHOP
8 reps x 3 sets (each side)

KETTLEBELL HEAD HALO
12 reps x 3 sets
(change direction each rep)

TOM EASTHAM’S AMRAP 1 of 2 -10 minutes (20 minutes total)

AMRAP 1 (As Many Reps As Possible)

Do 10 reps on each leg of move 1, then go straight into 10 reps of move 2, then straight into ten reps of move 3. Without resting, go back to move 1 and repeat. The goal is to complete as many rounds as you can in 10 minutes. After that time, rest for 5 minutes, then proceed to AMRAP 2 (below) following the exact same pattern for 10 minutes.

AMRAP1 (1)

AMRAP 1 SLAM BALL OVERHEAD LUNGE

SLAM BALL OVERHEAD LUNGE
10 reps (each side)

Stand tall with the Slam ball (or kettlebell for added difficulty) at shoulder height. Lunge forwards with your left leg, pressing the weight overhead as you do. Push off your front foot to return to the start, lowering the ball. Do 10 reps, the swap sides

AMRAP 1 (2)

AMRAP 1 OVERHEAD SLAM BALL

SLAM BALL OVERHEAD SLAM
10 reps

Stand Tall, holding the slam ball in both hands. Raise the ball high, then slam it down to the ground. Pick it up and repeat.

AMRAP 1 (3)

AMRAP 1 FITBENCH BOX JUMP

FITBENCH BOX JUMP
10 reps

Stand with the bench in front of you. Lower into a quarter squat, then jump up explosively to land on the bench. Step back down. Make it harder by jumping over the bench and then turning around and jumping back to the start.

TOM EASTHAM’S AMRAP 2 of 2 – 10 minutes (20 minutes total)

AMRAP 2

(As Many Reps As Possible)

After compelting AMRAP 1 and 5 minutes of rest, move on to AMRAP 2.

Do 10 reps on each leg of move 1, then go straight into 10 reps of move 2, then straight into ten reps of move 3. Without resting, go back to move 1 and repeat. The aim is to complete as many rounds as you can in 10 minutes.

AMRAP 1 and 2 can be increased or decreased in time as schedule (and stamina) allows.

AMRAP 2 (1)

AMRAP 2 DUMBBELL SINGLE LEG SQUAT ON FITBENCH

DUMBBELL SINGLE LEG SQUAT ON FITBENCH
5 reps (each leg)

Stand tall in front of the bench on one leg, holding a dumbbell in each hand on your sides. Extend the other leg behind you and rest your toe on the bench top. Slowly squat down until your back knee almost hits the ground. Engage your quads and stand up and repeat. After 5 reps, switch standing leg.

AMRAP 2 (2)

AMRAP 2 KETTLEBELL SNATCH

KETTLEBELL SNATCH
10 reps each side

Start with a one-arm kettle swing, but as the kettlebell starts to come through your legs, shrug your shoulder backwards and up. Raise your elbow to draw the weight up and, as it and your elbow reach the same height, rotate your arm under the weight and press it overhead.

AMRAP 2 (3)

AMRAP 2 V-SIT UPS ON THE BENCH

V-SIT UPS ON THE BENCH
10 reps

Lie on the FITBENCH with your legs at a table-top position and your arms straight forward. At a slow pace, extend your torso toward your knees and make the letter “V” with your thighs and torso. Lower your torso back down flat – this is one rep.

TOM EASTHAM’S EMOM (30 minute workout)

EMOM (Every Minute On the Minute)

In this type of interval workout you will perform a set of 3 specific exercise at the start of every minute for 30 minutes.

Start a timer for 30 minutes. (A great free fitness timer app is INTERVAL TIMER)

Do 15 reps of the first exercise. Once you finish, rest for however much of the first minute is left. Then do 30 reps of the second exercise, resting for the rest of that minute. Then do 15 reps of the third exercise, resting for the remainder of that minute. Go back to the start and continue all of the exercises and set reps for 30 minutes.

EMOM 1

EMOM 1 PUSH-UPS ON SLAM BALL

PUSH-UPS ON SLAM BALL
15 reps (1 min)

Get into a push-up position and grip the top of the slam ball with your hands. Keeping your wrists, elbows, and shoulders aligned, stabilize your core and do a push-up on the ball with your feet on the floor.

EMOM 2

EMOM 2 KETTLEBELL SWING

KETTLEBELL SWING

30 reps

Stand tall, holding a kettlebell in both hands. Swing the bell back between your legs, then push your hips forwards to swing it up to head height. Swing it back down and repeat.

EMOM 3

EMOM 3 SLAM BALL SIDE TO SIDE BOX JUMPS

SLAM BALL SIDE TO SIDE BOX JUMPS
15 reps

Place slam ball on top of the FITBENCH towards one end. With feet shoulder width apart, place and stabilize hands on slam ball and jump over the FITBENCH, landing softly. Then jump back over the bench, completing one rep.

Train

TRAIN FIT

Train

“Fully warm up before each workout and stretch afterwards”

Ab Workout

AB CURL12 reps x 3 sets

DECLINE ONE LEGGED PIKE PLANK10 reps x 3 sets

DUMBBELL DECLINE PRESS UP &PLANK ROTATIONS10 reps x 3 sets

SLAM BALL RUSSIAN TWIST20 reps x 3 sets

Leg Workout

MOUNTAIN CLIMBERHANDS ON BENCH20 reps x 3 sets

SLAM BALL SIDE TO SIDEBOX JUMPS20 reps x 3 sets

DUMBBELL SINGLE LEGSQUAT ON BENCH8 reps x 3 sets

FITBAND FORWARDLEG RAISE8 reps x 3 sets (each leg)

Shoulder Workout

KETTLEBELL PUSHPRESS10 reps x 3 sets (each side)

FITBAND UPRIGHT YTN10 reps x 3 sets (each side)

FITBAND WOODCHOP8 reps x 3 sets (each side)

KETTLEBELL HEAD HALO12 reps x 3 sets(change direction each rep)

TOM EASTHAM’S AMRAP 1 of 2 -10 minutes (20 minutes total)

AMRAP 1 (As Many Reps As Possible)

AMRAP1 (1)

AMRAP 1 SLAM BALL OVERHEAD LUNGE

SLAM BALL OVERHEAD LUNGE10 reps (each side)

AMRAP 1 (2)

AMRAP 1 OVERHEAD SLAM BALL

SLAM BALL OVERHEAD SLAM10 reps

AMRAP 1 (3)

AMRAP 1 FITBENCH BOX JUMP

FITBENCH BOX JUMP10 reps

TOM EASTHAM’S AMRAP 2 of 2 – 10 minutes (20 minutes total)

AMRAP 2

(As Many Reps As Possible)

AMRAP 2 (1)

AMRAP 2 DUMBBELL SINGLE LEG SQUAT ON FITBENCH

DUMBBELL SINGLE LEG SQUAT ON FITBENCH5 reps (each leg)

AMRAP 2 (2)

AMRAP 2 KETTLEBELL SNATCH

KETTLEBELL SNATCH10 reps each side

AMRAP 2 (3)

AMRAP 2 V-SIT UPS ON THE BENCH

V-SIT UPS ON THE BENCH10 reps

TOM EASTHAM’S EMOM (30 minute workout)

EMOM (Every Minute On the Minute)

EMOM 1

EMOM 1 PUSH-UPS ON SLAM BALL

PUSH-UPS ON SLAM BALL15 reps (1 min)

EMOM 2

EMOM 2 KETTLEBELL SWING

KETTLEBELL SWING

30 reps

EMOM 3

EMOM 3 SLAM BALL SIDE TO SIDE BOX JUMPS

SLAM BALL SIDE TO SIDE BOX JUMPS15 reps

Train Better smarter FIT

MINIMAL FITNESS' AMRAP

overhead slam ball lunge

dumbbell sinle leg squat

overhead slam

kettlebell snatch

bench box jumps

V-sit ups - legs in table top

AB CURL
12 reps x 3 sets

DECLINE ONE LEGGED PIKE PLANK
10 reps x 3 sets

DUMBBELL DECLINE PRESS UP &
PLANK ROTATIONS
10 reps x 3 sets

SLAM BALL RUSSIAN TWIST
20 reps x 3 sets

MOUNTAIN CLIMBER
HANDS ON BENCH
20 reps x 3 sets

SLAM BALL SIDE TO SIDE
BOX JUMPS
20 reps x 3 sets

DUMBBELL SINGLE LEG
SQUAT ON BENCH
8 reps x 3 sets

FITBAND FORWARD
LEG RAISE
8 reps x 3 sets (each leg)

KETTLEBELL PUSHPRESS
10 reps x 3 sets (each side)

FITBAND UPRIGHT YTN
10 reps x 3 sets (each side)

FITBAND WOODCHOP
8 reps x 3 sets (each side)

KETTLEBELL HEAD HALO
12 reps x 3 sets
(change direction each rep)

SLAM BALL OVERHEAD LUNGE
10 reps (each side)

SLAM BALL OVERHEAD SLAM
10 reps

FITBENCH BOX JUMP
10 reps

DUMBBELL SINGLE LEG SQUAT ON FITBENCH
5 reps (each leg)

KETTLEBELL SNATCH
10 reps each side

V-SIT UPS ON THE BENCH
10 reps

PUSH-UPS ON SLAM BALL
15 reps (1 min)

SLAM BALL SIDE TO SIDE BOX JUMPS
15 reps