Crossfit Workout for Women

Get Lean and Toned—On the Go!

No time? No equipment? No space? No problem. This travel-friendly, CrossFit-inspired workout will blast fat and sculpt muscle in minutes. No excuses!

By Jen Ator

Bench Dip

Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench.
Inhale, bend your arms, and lower your butt, stopping when your upper arms are parallel to the floor. Exhale and push yourself back up, straightening your arms.

Make it harder To make the move even more challenging, extend your legs straight in front of you.

This Move Works:

Chest, Triceps

Step 1
Step 2
Video

Variations on this Exercise

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Get Lean and Toned—On the Go!

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