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!!
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.
I like to do each exercise 3 times and 12 reps for each one
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)
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
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!
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!
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.
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?
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