Get Fit in 30 Minutes: The Technobench Workout
Have you stepped foot inside our RUN Athletic Studio? Well if you're looking for a quick and efficient way to get in shape, then try our TechnoBench, it’s full of workouts that might be just what you’re looking for. It’s a high-intensity workout combining strength training with cardio. We’ve put together the following 30-minute workout to get you started.
Warm-up
To get your body warmed up and ready for the workout ahead get started with 5 minutes of light cardio, such as walking, jogging, jumping jacks, or using one of our stationary bikes or elliptical machines.
Circuit 1 (10 minutes)
Step-Ups
Step onto the bench with your right foot, then bring your left foot up to meet it. Step down with your right foot, then with your left. Repeat for 1 minute, then switch to leading with your left foot for another minute.
Dumbbell Chest Press
Lie on the bench with a dumbbell in each hand. Hold the dumbbells at chest height, with your palms facing forward. Push the dumbbells up toward the ceiling, then lower them back down to chest height. Repeat for 1 minute.
Plank Jacks
Start in a plank position with your hands on the bench and your feet on the floor. Jump both feet out to the sides, then back in again. Repeat for 1 minute.
Circuit 2 (10 minutes)
Bulgarian split squats
Stand facing away from the bench with one foot resting on the bench behind you. Lower your body down into a lunge, then push back up to standing. Repeat for 1 minute on each leg.
Dumbbell rows
Stand facing the bench with a dumbbell in each hand. Place one hand on the bench and hinge forward from the hips. Pull the dumbbell up toward your chest, then lower it back down. Repeat for 1 minute on each arm.
Plyometric step-ups
Step onto the bench with your right foot, then jump up into the air, switching your feet so your left foot lands on the bench and your right foot lands on the floor. Repeat for 1 minute, then switch to leading with your left foot for another minute.
Cooldown
You’ve now completed 20 minutes of work and we recommend doing a cool down to ensure you give your muscles a chance to adapt and recover. Finish with 5 minutes of stretching, focusing on the muscles you worked during the workout.
We hope this workout gets you hooked on the Technobench, make sure you try out one of our RUN Athletic classes or speak to one of our personal trainers to discover the whole range of workouts available within this amazing machine!
