Intermediate exercises using a bench

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The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.

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The jump over bench is an intermediate lower body exercise that targets the quads, glutes and calves. This exercise will improve explosive power, balance and agility.

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The kneeling hip flexor stretch is a great way to target the hip flexors and increase range of motion in the hips.

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The split dumbbell lunge is a challenging lower body exercise that targets the glutes, quads and hamstrings.

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The stability ball knee in on the bench is a challenging core exercise that targets the abs and obliques.

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The trunk twist with weight plate press on the bench is a challenging core exercise. This exercise targets obliques and abs and is suitable for intermediate to advanced fitness levels.

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The tricep dip with the Bosu is an intermediate upper body exercise. This exercise targets the triceps and is the progression to the tricep dip on the bench.

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The split lunge with dumbbell curl is an intermediate compound exercise. This is a great toning exercise that targets the legs and biceps.

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The v-sit double knee tuck is an intermediate core exercise that targets the upper and lower abs. This exercise is best suited for intermediate to advanced fitness levels.

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The bench plank dumbbell row is an intermediate upper body exercise. This is a challenging exercise that targets the mid back and core and is suitable for intermediate to advanced fitness levels.

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The single side seated trunk twist is an intermediate core exercise. This exercise helps to tone and strengthen the entire mid-section and is suitable for intermediate to advanced fitness levels.

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The frog kick on the bench is an intermediate lower body exercise. This exercise works the muscles of the inner thighs and buttocks and is an excellent toning and shaping tool for the backside.

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The bent over row with static leg raise is an intermediate upper body exercise. This exercise primary targets the back but also strengthens the buttocks and core.

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The lateral jump overs are a plyometric exercise that helps to improve coordination and foot speed.

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The straddle jump ups on the bench really work the muscles of the lower body exercise. This plyometric exercise hits the quads, hamstrings, buttocks and calves.

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