3.8
(67)
The Bench Hops exercise is very effective and difficult in engaging and strengthening your core muscles, as well as developing your triceps and biceps as you hop over and over the bench.

Time
3-12 Minutes
2-3 times per week

Muscle Group
Hamstrings, Quadriceps, Abs, Calves, Glutes, Hip Flexors

Difficulty
Moderate to Difficult

Fitness Type
Anaerobic, Strength

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Safety Tips

If you have a knee or back injury, please perform this exercise with extra care. Best to visit your doctor before doing this exercise.

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Equipment Required

A very sturdy bench with a preference for it to be secure to the ground.

Number of Reps and/or Length of Time

Beginners

3-6 minutes
10 reps
2 sets

Intermediate

4-8 minutes
20 reps
3 sets

Advanced

8-12 min
30 reps
4 sets

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Start on one side of the bench. Touch the edges of the bench. Place your body in a 45-degree angle perpendicular to the bench.

Step 3

Slightly bend your knees as you prepare to jump. Make sure there are no obstructions in your flight path.

Step 4

Launch your body opposite the side of the bench in an explosive jump. Land on both feet and check your balance as so contract your abs and maintain proper breathing.

Step 5

Jump to other side, and repeat to your level.

Notes

Try to move as fast as possible but ensuring you have full control.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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