Bench dips
Sit down on the bench, hands next to your thighs. Walk your feet out, lifting your bottom off the bench and holding there with extended arms. Lower your body down by bending your elbows and then push up through your palms back to the starting position.
Box jumps
Stand with your feet shoulder-width apart, at a comfortable distance from the bench. Bend your knees and push your hips back while swinging your arms behind you. Push your feet off the floor explosively to propel yourself onto the bench. Land softly in a partial squat, with your back flat and chest up.
Decline push-ups
Start with the push-up position with your feet elevated on the bench. Keep your core braced and make sure your neck and back are in a straight line. Perform push-ups without flaring your elbows.
Reverse crunches
Lie on the bench with the legs are brought together and extended. Hold the bench close to your head for help. Raise your feet and bring them towards the ceiling. Pause, and then slowly lower your feet back to the starting position.
