Now that spring is in full swing, we can move our activities to the great outdoors. I decided to go to the park near our home today to run and easy 3. The Parklands in Louisville, Kentucky is amazing. It’s replete with fountains, waterways, park benches, woods and winding bike trails. After my run, I walked Humana Grand Allee — which is a gorgeous sprawling lane lined with trees and benches. Then inspiration hit — what if I tried a bench-to-bench workout that included cardio and strength training?? I started by doing push-ups on the back of the first bench. I did walking lunges to the next. On bench two, I sat on the edge and did moving v-sits for core. I broad jumped to bench 3. The possibilities were endless!
Want to try it? I’ve created a sample Park Bench Workout below. Just make sure you have a doctors approval before beginning any exercise program. Bring water and stay hydrated as well.
Find a place in the park with at least two benches about 20 feet apart. This way you can complete the circuit by going back and forth between the two benches. Or you can go to Humana Grand Allee where you’ll find multiple benches in a row!
Warm up for 10 minutes by walking or running.
Bench 1: 15 – 20 push-ups on the back or seat of the bench. Higher is easier.
Walking Lunges to Bench 2
Bench 2: Triceps Dips off the seat edge for 15 – 20 reps. Sit on the bench seat edge, hands on seat on either side of hips. Walk your butt just off the bench edge. Bend at the elbow to dip your rear below the bench. Bend your legs if you’re a beginner. Straight leg is a bit tougher.
Broad Jump to Bench 3. Legs hip distance apart and jump as far as you can with both legs. Keep jumping until you get there.
Bench 3: V Crunches. Sit on the edge of the seat, holding the edge. Lift both legs off the ground and bring the knees in toward the chest then straighten.
Walking Lunges to Bench 4
Bench 4: Step Ups – Step the left foot on the bench, push up and lift the right knee then step down – repeat 10 times on right, then switch for 10 times on left
Broad Jump to Bench 5
Repeat if desired.
Make sure you stretch and hydrate when you’re finished.
Have fun!
Yoho Fitness 