Full Body · Intermediate

Rest Area Bench Circuit

Rest Area Bench Circuit preview
Full Body · 20 min
Rest Area Bench Circuit
Coach MacDirect, no filler. Move well, push hard.

Uses the picnic table or bench at any rest stop. Elevated push, step-up, dip, incline row.

20 min
Intermediate
Truck stop
Warm-up1/36
Arm Circle
0:30
0% total

Small palms-down forward, grow bigger. Reverse palms-up. Shoulders stay pinned down — no shrug.

Next · Rest · 0:05
  • Arm Circle
    30s each way

    Small palms-down forward, grow bigger. Reverse palms-up. Shoulders stay pinned down — no shrug.

  • Bodyweight Squat
    15 reps

    Chest tall, sit between the heels.

Coach note

Every rest stop in America has a bench. Now every rest stop is a gym.

One sturdy bench
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