Bench Challenge

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

2-3x through:
20 Box jumps (step down, do not jump)
20 Step-ups right leg
20 Step-ups left leg
20 Each side quick toe taps on bench 
20 Push-ups, with hands on bench (or feet on bench for advanced)
20 Pistol squats over the bench (touch butt to the bench, and then back up) (1-2)
20 Bench crunches

Plank challenge:
Forearm plank, 30 seconds
Rest, 20 seconds
Spiderman plank, 30 seconds
Rest, 20 seconds
Side Plank (left), 30 seconds
Side Plank (right), 30 seconds 
Rest, 20 seconds
Straight Arm Plank, 30 seconds
REPEAT ONCE!