STRENGTH TRAINING YOU CAN DO WITH THE PARK BENCH

Six fun moves you can do with any bench. If you don’t have gym membership or you simply want to take advantage of good weather. Do your workout in the park or just squeeze these in when you go for your run. You can do these with the park bench or any bench indoor or outdoor. It is nice change to take your workout outside every now and then for the extra boost in motivation.

STEP UPS 

Step ups are great way to tone your tights and butt. 

Stand with your feed together facing the bench. One leg at a time, step up on the bench and push yourself up and your other knee high. Then step down. Do 3 sets with 15 – 20 reps on each leg. If you want to make it harder don’t rest between legs.

TRICEPS DIPS 

Tone up your arms. 

Sit on the bench and place your hands on the edge. Keep your legs at 90 degree angle with your knees bent and feet on the ground. Slowly dip your body until your arms reach 90 degree angle and then push yourself back up. Make sure your body is close to the bench and you are using your arms not your body to do the moves. To make it harder place your legs further away from your body. Do 3 sets of 10 reps each.

SQUAT THRUSTS 

Intense! Great full body exercise that works your legs, core, back and shoulders. 

Put your hands shoulder-width apart on the seat of the bench. Bend into a squat position and then jump to the bench keeping your hands on the seat. Then jump high up. Back down into squat placing your hands back on the bench seat and jump back into push up position. Do 3 sets of 15 reps.  

LUNGES 

For great legs and toned butt. 

Stand with your back to the bench and place the toes of one of your feet on it. Then hop forward with the leg on the ground to outstretch it little more. Bend your forward leg into 90 degree angle. Make sure your knee does not go further than your toes. Then move back up. Do 3 sets with 15 reps on each leg.  

MODIFIED PUSH UPS 

For sexy arms and shoulders and chest muscles. 

Stand about 1,5 metre away from the bench, lean forward and place your hands on it. Hands should be just slightly wider than is your shoulder width. Bend your arms and lower your body slowly, keeping it aligned by using your core muscles. Then push your body back up. Do 3 sets with 10 reps each. 

V SITS 

Target your ab muscles. 

Sit on the edge of bench, keeping your hands next to your body for balance. Slowly lean your body back and lift both of your legs, keeping them straight, until your body forms a “V” shape. By bending your knees bring your legs into crunch position and then slowly back out. Do 3 sets of 10 crunches. 

Have fun out there! :)