The Park Bench Workout - B Loved Boston

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The Park Bench Workout

It's around this time of year that I start to question my gym membership! Not because I dislike my gym, but more so because the weather is just so perfect outside! I feel like running on a treadmill inside is the worst especially when I could be breathing huffing in fresh air and enjoying the sun! I've had the idea of the Park Bench Workout for a few months now and couldn't wait to put my plan into action once it warmed up!! 
The Park Bench Workout
I'd like to first say that I am not a fitness professional, but these are all exercises that I've done in a gym environment that have been taught to me by trainers and I adapted many of the exercises that we all know and love to take place on a park bench! As with any workout, if you have any injuries make sure you consult a doctor before doing any activity. 

The Routine//

I like to do each exercise 3 times and 12 reps for each one

1. Push-ups
The Park Bench Workout
For more of a challenge go to the seating portion of the bench and do your push-ups there. For a modification - you can always go to the back of the bench and push against the bench like you would on the wall. 

2. Bulgarian Split Squat (12 on each side)
The Park Bench Workout
Yes that is the official name for these "lunges!" I love this variation of lunges because you target one leg at a time and you are also working the core because you're balancing on one leg.  

3. Mountain Climbers
The Park Bench Workout
Don't think just because it's a park bench you can't get can't some cardio in! Make sure you do mountain climbers for at least 30 seconds to really get your heart rate up!  

4. Step-ups
The Park Bench Workout
I like to do 12 on the right side and then change to the left side. I do this to fatigue one leg without giving the other a chance to rest. The original plan was to actually do box jumps, but I quickly realized my bench was not nearly strong enough to JUMP on so I nixed that idea! 

5. Dips
The Park Bench Workout
I love that you can do dips anywhere - from your coffee table to your couch and now the park bench! You really feel the burn after about 6 dips and feel your muscles shacking, which is just the best! You don't want to dip too low where your shoulders are slouching. For a modification bring your knees in. 

If you are wanting some extra moves you can add any of the three below into the routine. 
The Park Bench Workout

Chair// Take your barre workout to the bench!!! Hold on to the bench like you would on the barre and do small movements up and down to get your legs to shake! 

V-Sit// If your bench has enough room sit on either end with your legs in a table top position and your upper body completely elevated

Squats// Make sure you squat all the way down until you're all but sitting on the bench and then come back up. Side note: these were easily my least favorite pictures because well it's just not pretty taking a picture of someone squatting!! 

The best part about this exercise routine is that you don't need any weights, you just need yourself and a bench! I prefer to do this after a cardio session, which is usually some form of running! 

How do you feel about a park bench workout? Is it something you'd do?

Linking up with Annie and Natalie
Just to reiterate, I am not a trained fitness professional and you should consult your doctor if you have any injuries prior to doing any sort of physical activity! 

79 comments

  1. Those all look good and really effective. Great way to get an extra burn after a run! I agree with wanting to get my exercise outdoors now that it is nice out, except for those last few days of rain! ;)

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  2. This is great, B! Benches are my go too when I'm outside working out and can't find a park. You hit all the best exercise and your pictures are awesome [love the braid]. I've never done barre work so I'll have to try it the next time I'm outside working out!

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  3. These all look great. I think whether I would do this would depend on how public the area was....and if anyone was sitting in the bench hahaha

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  4. This is such a fantastic idea. And I'm with you - working out outside is so much better than a gym!

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  5. Woah cool idea, total dedication :)

    xo,

    Emma
    http://www.sassystreet.com/

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  6. I love workouts you can do any where! I totally do chair dips at work when I feel like I need to get the blood pumping! You look great too girl!

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  7. You are the cutest workout model!!! These are great exercises. Problem with me is, I suck at forming habits so I'd probably do this for a good solid week and then not do it again! Ugh, I really have to work on that!!! I always think about giving up a gym membership too in the summer, but when I like to run, its usually around 11am or 12pm (on the weekends) or after 5pm during the week and its hot as hell!

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  8. Work that bench, girlfriend! I love this- great to do on the go when you want to get outside! :)

    -Ashley
    Le Stylo Rouge

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  9. I love this post! I need more toning exercises in my life, and never know where to look for ideas. Thanks!

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  10. Such a cute post! Werk it girl ;-)
    ~Samantha
    http://goldcoastgirlblog.com

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  11. Great idea! I'm all about mixing up my workout.
    xoxo, Traci
    waltzmetoheaven.com

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  12. It's all about trying to fit it in whenever possible! This is such a great roundup! I like your barre off the back workout beautiful form ;-) ~Amanda~ Meet @ the Barre - How to See Athens in One Day

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  13. Work it girl!!! Love it. I totally agree with you about getting outside instead of going to the gym and breathing in nast-o air haha. Ew. I will have to try this work out sometime when I walk in the park. Thanks for sharing and I hope that you have a great day today!! :-)

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  14. These are great ideas!! I can't wait to try them after my run tonight!

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  15. I can't stand going to the gym in the summer.. I haven't been in so long because of just using the outside! I love this idea of using the bench! Perfect!

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  16. I can't do gyms. Period. I feel so out of place and awkward. Most of my working out comes from my living room or a jog around the neighborhood. The neighborhood that's full on benches! (; Totally going to try these!

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  17. I love this idea! It kind of reminds me of these fitness installations they have in some of the parks on the Long Island. It might be a state thing, I'm not really sure what they're about, why they're there, or what they're even called. But they have these things installed along the trails so that you can stop and do pull ups, etc. I love the idea of using a bench to do you own at your own pace and not being in a gym.

    prosecco in the park

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  18. You are rocking that bench workout B. What a great idea. Love your workout outfit, too. =)

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  19. Get it girl!!! This is seriously amazing!! Who knew you could do so many exercises with a park bench?! Love it!

    <3 Shannon
    Upbeat Soles
    

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  20. Dang woman! Get it! I love the idea of incorporating something that already exists into a workout. I hate the consumerism that plagues the workout field--people need to remember that they can be active for free! :)

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  21. These are such great exercises! Who knew a park bench was so useful! haha In other workout news, I did the 7 minute workout this morning after my normal run. It was great! I think I'm on my way to a new obsession! Thanks so much for sharing and Happy Thursday!

    xo, Rachel
    www.ablondesmoment.com

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  22. This is so smart love it! Never think of incorporating things that really exist!
    Happy Thursday!
    xoxo,Victoria
    www.coffeeandablonde.blogspot.com

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  23. LOVE this! Especially how you incorporated barre moves into the workout :-D

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  24. This is such a great idea! I'm with you on not being able to do the gym in the summer - luckily we can freeze our membership so it's only $10 per months we're not using it... we definitely do that June through August!

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  25. Great ideas for getting outside!

    Alyssa | Glitter and Grey

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  26. Love this - and you are just the cutest!! :)

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  27. this is awesome! you gave some great tips and ideas!

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  28. I LOVE this!!! How amazing. I too have begun to question my gym membership. I hate being indoors during good weather.

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  29. get it girl! looks like a fantastic workout :) xo jillian - cornflake dreams

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  30. Get it girl! I’m all about a great workout that also happens to be free!

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  31. What a great workout! So much better than being stuck inside of a gym AND paying for it! Thanks for sharing :)

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  32. Way to find a new fun way to work out. Great, great workout idea and moves we can all do! Plus, you look cute as a button!!

    livingoncloudandreanine.blogspot.com

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  33. How cute are you while working out?! Love the idea of these workout and that you switch it up a bit when the weather gets better

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  34. You just gave me some new ideas, girl...

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  35. I love split squats. And taking a workout outdoors is my absolute fave!

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  36. these are all great moves! i love how i could probably do most with just a chair at home too. Great photos too girl! ;) :)

    cheshirekatblog.com

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  37. This is such a great idea! I love working out outside as well! Girl you are fit...maybe I'll start with 1 rep each haha. Great post! XO -Kim

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  38. Um, how do you manage to look so good while gettin' your sweat on? That's what I want to know? But seriously, taking it outside does take things to a brand new level!

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  39. Get it! Love these ideas. Even though I hate crunches so might skip the V ups ;)

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  40. Good for you for getting out there! I def prefer working out outside as well. I have a gym membership but I rarely go. If nothing else, I usually opt for a walk with the dogs!

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  41. I love workouts where you don't need to buy any extra equipment! ;) get it girl!

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  42. Such a good workout! Thanks for sharing, gal!
    xo Southern Style

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  43. I love working out outside, especially in such perfect weather! These are great, I do all of these moves in my DVD workout and they are intense but awesome!

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  44. That Ab lean back & that step up on the bench... aint no joke!!!!!
    You make it all look so effortless! YOU GO GIRL :)

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  45. Step ups KILL me! Idk why those are like the worst leg exercise for me haha!

    xx,
    Susie

    www.SequinsandStrawberries.com

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  46. What a perfect workout for this time of year! Thanks for sharing, B! xo - Brenda // Chatting Over Chocolate

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  47. As I was driving by the park on my way to work this morning, I thought about going there on lunch this summer to get a walk in. Perfect timing for this post! Now I can get a decent walk in plus do some strength building exercises :) Thanks!
    Kelsey
    www.thepeacockroost.com

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  48. Love this list - Bulgarian Split Squats and Step Ups are staples in my leg day routine. And you're right, you can do all of these just about anywhere!
    -Morgan
    California To Carolina
    The Gym Bunny

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  49. This is so smart! I love how you used the bench and got a total body workout in with just that one tool! I am all about efficiency! You also have perfect form on every workout!

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  50. I love the idea of this! I agree, going to the gym in the summer is dreadful. I'd much rather be outside! xoxo

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  51. These are great! I'm so impressed with your form!
    Melanie @ meandmr.com

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  52. Nice! When we go on outdoor runs we often stop in the park and use the kids' play castle for stuff like this. It really works!

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  53. it's amazing to workout outside this time of year! i've worked out with public body a few times this spring - they bring the workout to the park (south end & boston common). we've done a bunch of these exercises coupled with sprints/cardio. i love it - especially on days where you need the support of a friend/group to get you through the workout.

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  54. Ahhhh so excited to try these, we've been doing a lot of youtube workouts recently but have been wanting to take it outside.You're the best!!

    xx 365Hangers

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  55. im so jealous you can workout outside! It's already up to 100 degrees here in Arizona :'( haha so I either have to burn outside or go to a gym. luckily my office has an indoor gym!
    xo, Candace | Lovely Little Rants

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  56. such a good idea!! now, if only we had a park nearby lol. those Bulgarian squats look legit!

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  57. Such great work out tips and none of which i've tried before at least not on a park bench! The weather here is almost too hot on somedays for heavy outdoor workouts but it's still worth a try!

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  58. Look at you go girl! I love these, especially the split squats and dips. Good for leg strength and arm strength for handstands :) I already use my couch as a "park bench" for this kinda thing, but taking it outside when the weather allows is so much nicer!

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  59. I love the idea of making due with your surroundings like the bench for a work out! So perfect!! It is already getting too hot to be doing too much outside like that around these parts. 90 is what it is supposed to be on Saturday. Woof.

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  60. Great post, I certainly prefer outdoor workouts to the gym. I just did an outdoor course today that kicked my butt!

    xx Falasha
    Bite My Fashion ll Instagram ll Bloglovin'

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  61. Looks like a great workout and you look totally cute in your outfit getting your sweat on, but did you feel self-conscience about working out in a park? I feel like I'd get weird looks? Maybe that's just me?

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  62. Get it, girl! You look great! I love how you adapted these workout moves to the bench - I'll definitely give it a shot.

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  63. I do some similar movies using my ottoman at home. This is a great outdoor workout. You go girl!

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  64. Thanks for the great ideas! I'm going to have to try this sometime!

    Cynthia
    www.darlingdownsouth.com

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  65. Wow that's such a cool idea, I never would have thought that a bench is all I need for my workouts!
    Aleeha xXx
    www.halesaaw.com

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  66. I love doing these types of exercises after a run! Xo, Stephanie

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  67. I feel like I sweat enough outside that I sometimes use that as an excuse not to go to the gym! haha I am a fan of these workouts!

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  68. cute work out idea! I like your work out top!
    kelseybang.com

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  69. nice!! thanks for sharing this!

    Have a great weekend!
    Animated Confessions

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  70. You are so awesome Biana! Great ideas - I don't work out unfortunately, and I try to make up by walking everywhere. I will try to incorporate these into my routine.

    - Deniz
    www.dressedupdeniz.com

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  71. Get it, girl! PS I want your calves, please!

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  72. I can do a bunch of these on the side of my bed at night! So smart.

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  73. This is such a great fitness routine. I am currently traveling for five months and quickly used that as an excuse not to work out...but I think I need to get back on the horse and start working out!

    Chelsea
    Ginger Side of Life

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  74. so smart, girl! I would have never thought to use a bench!

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  75. Okay, so you look awesome working out. Meanwhile, I look like I'm dying. These are great suggestions for toning! So jealous you can work out outside. It's reaching 100 degrees, which means I'll either wake up early to work out or melt. :) xo

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  76. I love workouts that you can do from anywhere and the outdoors is just perfect for working out! Great suggestion B!

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  77. You look amazing!! I'm not going to lie some of these look so hard, but I need to start doing more exercises aside from my run/walking! I'm with you on not really liking the gym at all-- but especially not in the spring or summer when it's actually nice outside!

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