All you need is a bench and a barbell to knock out a solid workout that benefits your whole body.

Try this simple 5-step full-body workout to strengthen and tone.

Weighted glute bridges (3 sets of 15 to 25 reps)

  • Begin sitting on the ground, knees bent and feet flat on the floor with your back against a bench
  • Rest a loaded barbell on your upper thighs and lower hips
  • For additional comfort, place a folded yoga mat or pad between the barbell and your hips
  • Position your mid-back on the edge of the bench before lifting your hips off the ground
  • Squeeze your glutes to help lift your hips upward until your body forms a straight line from your knees to your shoulders
  • Pause at the top of this movement before lowering your hips back down to the starting position for one rep then repeat

Single-leg sit to stand (3 sets of 10 to 15 reps per side)

  • Begin seated on a bench with your knees bent 90 degrees and your left foot lifted slightly off of the ground
  • Lean forward at your hips and push down through your right leg and foot to help lift yourself to standing
  • Your arms can be extended straight out in front of your body or cradling a barbell plate or weight at chest level
  • Remember to keep your knee and hip aligned as your rise to standing
  • Once your right foot is completely extended, pause briefly before slowly reversing the movement to return to a seated position for one rep
  • Switch legs and repeat this movement on the opposite side

Angled push-ups (3 sets of 15 to 25 reps)

  • Stand facing a stable bench
  • Hinge forward at your hips and place your hands on the front edge of the bench, just slightly wider than shoulder-width apart
  • Step your feet back into a plank or push-up position about hip-width (or wider) apart and your arms straight to start
  • Slowly bend your elbows and lower your chest until your shoulders are in line with your elbows and your chest is about an inch or two from the surface of the bench
  • Exhale and push your body back to the starting position for one rep

Triceps dips (3 sets of 15 to 25 reps)

  • Sit on the edge of a bench with your hands on the front edge of the bench about shoulder-width apart
  • Extend your legs forward and press your heels into the ground while keeping your knees straight
  • Slide your buttocks off of the bench and press down through both arms as you slowly lower your hips downward until both elbows are bent 90 degrees
  • Squeeze your shoulder blades together and avoid leaning forward or allowing your elbows to push outward
  • Exhale and push down through your arms to lift your hips upward to the starting position for one rep

Single-leg hip lifts (3 sets of 10-15 reps per side)

  • Begin lying down on your back with your knees bent and both feet resting on the edge of a sturdy bench
  • Place your arms by your sides and press your palms firmly on the floor
  • Lift one foot off the bench and straighten the leg until the bottom of the foot is facing the ceiling
  • Push down through your planted foot to drive your hips upwards, forming a straight line from your shoulders to your bent knee
  • Pause at the top of this movement before slowly lowering your hips back down to the starting position for one rep
  • Complete the designated amount of reps before repeating the exercise on the opposite side