Bench or Sturdy Surface - Equipment Exercises | Elevate Your Lifestyle Through Fitness

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Calories (per 30min)

Difficulty Level

Equipment

Rating

Showing 24 exercises

Showing 97 - 120 of 1,033 exercises

Page 5 of 44

Bird Dogs

Muscle: Quadriceps, Glutes

Level: Intermediate

Calories: 223 cal/30min

Equipment: Bench or Sturdy Surface

Improves shoulder health and posture

Box Jumps

Muscle: Glutes, Hamstrings

Level: Intermediate

Calories: 369 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens core and improves mobility

Box Jumps

Muscle: Glutes, Hamstrings, Core

Level: Advanced

Calories: 363 cal/30min

Equipment: Bench or Sturdy Surface

Builds explosive power

Box Jumps

Muscle: Chest, Triceps, Shoulders

Level: Intermediate

Calories: 361 cal/30min

Equipment: Bench or Sturdy Surface

Targets lower abs

Box Jumps

Muscle: Quadriceps, Calves, Glutes

Level: Intermediate

Calories: 360 cal/30min

Equipment: Bench or Sturdy Surface

Improves balance and leg strength

Box Jumps

Muscle: Upper Chest, Triceps

Level: Advanced

Calories: 354 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens lower body

Box Jumps

Muscle: Glutes, Hamstrings, Core

Level: Beginner

Calories: 351 cal/30min

Equipment: Bench or Sturdy Surface

Improves posture and back strength

Box Jumps

Muscle: Glutes, Hamstrings, Core

Level: Advanced

Calories: 346 cal/30min

Equipment: Bench or Sturdy Surface

Improves back strength and posture

Box Jumps

Muscle: Quadriceps, Calves, Glutes

Level: Intermediate

Calories: 345 cal/30min

Equipment: Bench or Sturdy Surface

Builds calf muscles

Box Jumps

Muscle: Quadriceps, Glutes

Level: Beginner

Calories: 344 cal/30min

Equipment: Bench or Sturdy Surface

Improves balance and leg strength

Box Jumps

Muscle: Core, Shoulders, Legs

Level: Intermediate

Calories: 342 cal/30min

Equipment: Bench or Sturdy Surface

Targets obliques and improves core rotation

Box Jumps

Muscle: Lower Abs, Hip Flexors

Level: Advanced

Calories: 342 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens lower abs and hip flexors

Box Jumps

Muscle: Biceps, Forearms

Level: Intermediate

Calories: 338 cal/30min

Equipment: Bench or Sturdy Surface

Improves posture and strengthens upper back

Box Jumps

Muscle: Lower Back, Glutes

Level: Beginner

Calories: 332 cal/30min

Equipment: Bench or Sturdy Surface

Improves core stability and balance

Bulgarian Split Squats

Muscle: Lower Abs

Level: Advanced

Calories: 365 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens back and improves posture

Bulgarian Split Squats

Muscle: Shoulders, Triceps

Level: Advanced

Calories: 363 cal/30min

Equipment: Bench or Sturdy Surface

Targets lower abs

Bulgarian Split Squats

Muscle: Triceps, Chest

Level: Advanced

Calories: 359 cal/30min

Equipment: Bench or Sturdy Surface

Improves unilateral leg strength and balance

Bulgarian Split Squats

Muscle: Glutes, Hamstrings, Core

Level: Intermediate

Calories: 359 cal/30min

Equipment: Bench or Sturdy Surface

Improves shoulder health and posture

Bulgarian Split Squats

Muscle: Core

Level: Beginner

Calories: 359 cal/30min

Equipment: Bench or Sturdy Surface

Improves balance and leg strength

Bulgarian Split Squats

Muscle: Lower Back, Glutes

Level: Beginner

Calories: 358 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens back and improves posture

Bulgarian Split Squats

Muscle: Rear Deltoids, Upper Back

Level: Intermediate

Calories: 356 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens back and improves posture

Bulgarian Split Squats

Muscle: Triceps, Chest

Level: Beginner

Calories: 354 cal/30min

Equipment: Bench or Sturdy Surface

Improves core rotation strength

Bulgarian Split Squats

Muscle: Calves

Level: Intermediate

Calories: 354 cal/30min

Equipment: Bench or Sturdy Surface

Strengthens core and improves mobility

Bulgarian Split Squats

Muscle: Lower Chest, Triceps

Level: Advanced

Calories: 354 cal/30min

Equipment: Bench or Sturdy Surface

Targets obliques and improves core rotation

About Bench or Sturdy Surface Exercises

Using Bench or Sturdy Surface opens up 1,033 different exercise possibilities. This equipment is versatile and can be used to target multiple muscle groups effectively.

Browse our collection to find exercises that match your goals, from strength building to cardio conditioning. All exercises include proper form guidance and safety tips.