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15-Minute Full Body Strength Step Bench Workout

Welcome to my 15-minute full body strength workout with an aerobic step bench and dumbbells. There are no repeats in this workout – just 15 intervals where your endurance will be challenged. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy
Step Bench

Before You Begin

Following a 1-minute warmup, this workout is is made up of 15 rounds of 15 unique exercises split between 3 sections: upper body, lower body and core. The purpose of the workout is to strength train your full body using a step bench in for an added challenge. I used 10, 12 and 15 lb weights.

Workout Video:

Workout Breakdown:

There are 15 intervals in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest.

Exercises

Upper Body

  1. Bench Press – Wide + Narrow
  2. Narrow Row + Reverse Fly – LEFT
  3. Narrow Row + Reverse Fly – RIGHT
  4. Seated Arnold Press
  5. Skull Crushers

Lower Body

  1. Bulgarian Squat – LEFT
  2. Bulgarian Squat – RIGHT
  3. Tap Down + 1/2 Squat 1/2 Dead Lift – LEFT
  4. Tap Down + 1/2 Squat 1/2 Dead Lift – RIGHT
  5. Step Up Knee Drives

Core

  1. Crunch Back to Stand
  2. Offset Sit Up with Twist – LEFT
  3. Offset Sit Up with Twist – RIGHT
  4. Row the Boat
  5. Double Leg Lowers

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