It’s hard to justify training in a dark gym when the sun is still shining outside. Especially since you can build muscle just as effectively using your own bodyweight as you can by lifting some iron. Your outdoor workouts don’t have to be all cardio all the time.
You can fit in a fun and effective strength routine while you soak up some sun with this park workout that only requires a bench. Try this total-body circuit as an intermission for outdoor cardio, or do the park workout as a standalone strength session anytime your workout needs a breath of fresh air!
All you really need is something to push or pull on, and a little open space where you can move your body and activate all the muscles you’re used to training indoors. We came up with a plan you can do at your local park to get you ripped and strong while improving your tan at the same time.
Do each exercise for up to a minute. Repeat this circuit two to three times a week, resting for a day between sessions. To warm up, walk or jog laps before you begin.
1. Lunge
Works: Legs Using: A low step or kerb
How-to:
- With your right foot on the step and your left leg behind you, bend your left knee towards the ground into a deep lunge.
- Raise back to the starting position.
- Swap to the other leg and repeat.
2. Bench Push up
Works: Arms, chest, shoulders and core Using: A picnic table
How-to:
- Stand with your hands on the edge of the table, arms straight, and step back until your body is in a straight line from head to toes, your core engaged.
- Keeping your back firm, bend your elbows to a 90-degree angle, exhale and push yourself back to the starting position.
3. Step-ups with a side kick
Works: Legs Using: A picnic table bench, step or park bench
How-to:
- Stand with your right foot on the bench, left leg on the ground.
- Pushing into your right heel, lift up to balance on your right leg, at the same time kicking your left leg out to the side and swinging your arms back then up over your head.
- Bring your left leg back to the starting position, arms down.
- Do 30 seconds on each leg.
4. Calf raises
Works: Legs Using: A low step next to a wall or post
How-to:
- Balance on the balls of your feet on the edge of the step, heels suspended over the edge, your abdominals firm.
- Use a wall or post for balance, if needed.
- Raise your heels until you’re on your tiptoes.
- Hold for a moment then lower your heels, feeling a stretch in your calf muscles.
5. Bench dips
Works: Arms Using: A park bench
How-to:
- Sit on the bench with your hands gripping the edge, your legs in front, knees bent at a 90-degree angle.
- Shift your weight forward until you are supported by your hands and feet.
- Bend your elbows and lower your bottom towards the ground.
- When your elbows are at a 90-degree angle, slowly reverse the movement and return to the starting position.
