Outdoor Bench Workout

by: T-Fit Twin

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During the summer and fall months, many of us try to spend as much time as we can outside. This can often mean that we are bringing our workouts outdoors. It isn’t always easy hauling equipment from one location or another, so I have put together a great workout that you can do almost anywhere. Here’s a bodyweight workout using a park picnic table or park bench that is perfect for when you are traveling, camping, or don’t have access to a gym

Warm-Up

To get your body warmed up I suggest you start with a 5-10 minute walk or perform a few sets of 30 seconds each of exercises such as skaters, jumping jacks, and body-weight squats to get your blood flowing.

Workout

Try to repeat each exercise back to back as quickly as possible without resting in between to keep your heart rate up. You’ll take a 90-second rest after each round of exercises, and then repeat the round twice or even 3-4 times if you need a challenge!

1. Bench Burpees (20 reps)

• Start in a standing position facing the bench.
• Squat and place your hands on the bench in front of you.
• Jump back and kick out both feet so that you are in an inclined plank position.
• Jump tuck, returning your legs into a squatting position. Quickly follow this movement by jumping straight up into the air lifting both arms above your head.
• To make this harder, add a push-up when you are in the incline plank position.

2. Elevated Side Squat (12 reps each side)

• Stand an arms-length away from the bench with one side of your body facing the bench.
• Place your foot closest to the bench on the bench shifting your weight to the one standing leg.
• With your core engaged, chest and shoulders open, squat down on your standing leg.
• Straighten back up pushing through your heel. That’s one rep!

3. Mountain Climbers (30 reps)

• Start in a plank position with both hands on the bench.
• Hands should be shoulder-width apart, your back should be flat, abs engaged, and your head aligned.
• Bring your right knee up into your chest while keeping your left leg straight in a plank position.
• Keeping your hips down, repeat this movement as fast as you can, alternating each leg.

4. 180 Squat Jumps (12 reps)

• Start standing, facing the bench with your legs shoulder-width apart.
• Squat down until your legs are parallel with the floor. Then jump up, jumping onto the bench.
• Jump, this time twisting 180 degrees to turn your body around but landing with both feet on the bench.
• Jump again, this time jumping down off the bench to the ground.
• Jump once more, 180 degrees to return to the starting position facing the bench.

5. Commandos (15 reps)

• Start in a plank position with both hands on the ground directly in front of the bench.
• Hands should be shoulder-width apart, your back should be flat, abs engaged, and your head aligned.
• Bring your right hand up and place it on the bench.
• Do the same with your left hand.
• Bring your right hand back down to the ground, and then your left hand back to the ground.
• Try to keep your torso movement minimal during this exercise and focus on keeping your abs engaged and black flat.

6. Tricep dips (15 reps)

• Sit on the bench and place both palms on the bench facing your body near your thighs.
• Place your feet straight out in front of you. Scoot forward off the bench until your hips and butt are in front of the bench.
• Keeping your arms straight, slowly lower your body and bend your elbows until they are parallel to the floor.
• Push back up and straighten your arms to complete one full rep!
• To make this easier, you can bend your knees.