Park bench strength training routine
Complete 10 repetitions of each exercise, and then move on to the next. Cycle through the exercises three times total to complete the circuit.
Step ups
Stand facing a park bench. Step up on to the bench with your right foot and then bring your left foot up to meet it. Then step down with your right foot and bring your left foot down to meet it. Repeat 10 times like this, and then switch to let the left foot lead.
Modification: Toe taps
Instead of stepping all the way up onto the bench, lift the right leg up so that the sole of your right foot taps the bench, and then put the foot down. Lift the left leg up so that the sole of the left foot taps the bench, then put it down. Repeat 10 times on each side.
Push-Ups
Place both hands on the bench shoulder distance apart (either with palms flat or with fingers on the bench and the palm curling around the edge of the seat — whatever is more comfortable for you). Step both feet back so that you are in a plank position. The further you step back, the more you will engage the core and the more challenging it will be! Pull the navel in towards the spine, and then bend the elbows out to the sides. Lower your chest towards the bench, performing a push up, and then press down through the hands to return to the starting position.
Modification: Half push-ups
Same as above, except only bend the elbows halfway and then come back up to starting position.
Tricep dips
Facing away from the bench, place both hands on the edge of the bench so that the palms are resting on the seat and your fingers are facing towards your body. Hug the elbows in towards your sides. With your knees bent at 90 degrees, bend the elbows straight back, lowering your butt towards the ground, and then press down through the palms to bring yourself back up to the starting position. To make this more difficult, you can walk the feet out further away from you. Just make sure to keep the back straight up and down in front of the bench.
Ab Crunches
Sitting on a park bench with your hands gently holding on to the edge of the seat, bend the knees in towards your chest. Then, slowly lower them down towards the ground so that your feet almost tap the ground. Slowly bring the knees back in towards the chest by using your abdominals.
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