15 Minute Technogym Bench Workout
The Technogym bench is a sleek and stylish workout bench that includes resistance bands, hexagonal dumbbells, weighted knuckles and a training mat. The bands come in 3 resistance levels and the dumbbell pairs are 2.5, 3.5, 5. 7.5 and 10 kgs. In this article, we’ll present a 15 minute full body workout on the Technogym Bench, which you can find in our RUN Athletic Studio.
The Workout
Thruster from Sitting Position
How to Do It:
Grab a pair of dumbbells and hold them at shoulder level with your palms facing each other.
Stand side on to the bench.
Hinge at the hips to descend into a parallel squat, stopping when your butt touches the bench.
In the bottom position, press the dumbbells overhead.
Push through the heels to return to the start position.
Sets & Reps - 3 x 12 reps
Dumbbell Bench Press
How to Do It:
Lie on the bench with a pair of dumbbells held above your chest level and palms facing away from you. Place your feet on the floor.
Lower the dumbbells down and slightly out until your elbows are at right angles.
Press back to the start position.
Set & Reps - 3 x 12 reps
Squat With Row
How to Do It:
Connect a set of resistance bands to the base of the bench and stand about four feet away from the bench, facing it. Grab the bands and hold them in front of your body at full arm extension with the bands taut.
Squat to parallel.
Row the bands in toward your ribcage.
Reverse the action to return to the start position.
Set & Reps - 3 x 12 reps
Push Up
How to Do It:
Stand side-on to the bench with your feet about four feet away from it. Place your palms on the bench with arms extended so that your body is angled at 30 degrees. You will now be in the top push up position.
Bend your elbows to lower down to the bottom push up position.
Press through the triceps to return to the start position.
Sets & Reps - 3 x 12 reps
Flyes with Weighted Knuckles / Single Leg Extension
How to Do It:
Lie on the bench with your knees up and bent at right angles. Hold the weighted knuckles adobe your chest with your arms slightly bent and palms facing each other.
Pivot from the shoulders to bring the weights out and down to the level of your shoulder.
Simultaneously straighten out your left leg.
Reverse and repeat, this time straightening out the right leg.
Sets & Reps - 3 x 12 reps
Summary
This workout will see you moving quickly between movements in order to elevate your heart rate, burn more calories and boost your metabolism. As a result, you should only rest long enough between sets to move on (anywhere from 15 to 30 seconds). Do this workout 3 times per week on alternate days. After six weeks, you should mix it up, adding a few more moves and ramping up the intensity to accommodate for the stronger, fitter you.
