While you could technically do all of these moves on the floor, the bench puts more oomph into every rep. (Tone up, beat stress, and feel great with Rodale’s new With Yoga DVD.)
Your elevated feet in the glute bridge put more emphasis on your hamstrings and glutes. Meanwhile, your raised leg in the Bulgarian split-squat ensures that the front leg is doing all the work and helps develop single-leg strength. Placing your feet up on the bench during mountain climbers puts more of a challenge on your core and upper body; and the lateral step-up kicks your bodyweight cardio up a notch by forcing your legs to really explode off the bench to get you from one side to the other.
With only four moves and up to six rounds, you’ll be done before you know it.
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