Try this quick and easy workout that is perfect to do while watching your kids play at the park, as a warm-up or cool-down to your daily outdoor run or just whenever you pass a park bench. All you need is a sturdy bench or chair. Complete 10-20 repetitions of each exercise and cycle through 1-3 sets of each exercise depending on your fitness level.
1 | Bench Hops or Step-ups
Facing the bench, jump from the ground to the seat of the bench, landing with both feet on the bench at the same time and then jump back down to the ground.
2 | Mountain Climbers
Facing the bench, place your hands on the seat of the bench with arms straight, shoulder width apart and feet on the ground so your body is straight but slanting down. Then, quickly alternate tucking one knee to your chest in an exaggerated running motion like you are running up a mountain.
3 | Tricep Dips
Facing away from the bench, place your hands on the edge of the bench seat behind you to support your body weight (your bottom will not rest on the seat for this exercise). Extend your legs out in front of you with your heels are on the ground. Bend your arms to a 90 degree angle so your bottom dips below the bench and then push back up.
4 | Pushups
Place your hands on the seat of the bench with straight arms positioned slightly wider than your shoulders and feet on the ground and angle your body so it is straight. Bend arms until they reach 90 degrees and then push back up. Make sure to keep your back straight throughout the entire motion.
5 | Lunges
Standing about three feet in front of the bench and facing away, place the toes of your left foot on the seat of the bench behind you so there is a slight bend in your left leg. Make sure your right leg is approximately one foot in front of your body and bend your right leg until it reaches a 90 degree angle then stand back up. Do all reps with one leg before you switch.
6 | Squats
Standing about one foot in front of the bench and facing away from it, position your legs approximately shoulder width apart and bend both legs simultaneously like you are going to sit down on the bench. Let your bottom just slightly touch the bench before you stand back up. The bench serves the purpose as a guide for how far to squat down.
7 | Leg Raises
Lay down on the bench long ways with your bottom just at the edge and your legs hanging off the side. Raise your legs so they are in line with your body. Lift your legs together approximately one foot and then lower them back down to level with your body.
8 | Seated Crunches
Lay extended long ways on the bench. Performing a crunch motion, pull your legs into your chest, then return to starting, extended position.