Big Props for the Park -5 Body Weight Exercises Using a Park Bench

Big Props for the Park -5 Body Weight Exercises Using a Park Bench

In honor of the beautiful fall weather in Arizona, I want to give props to the park bench.

Here are a few ideas to get a great workout without having to go any farther than your neighborhood park. No weights or equipment required – just your own body weight! Don’t underestimate the benefits and results you can achieve by simply doing body weight exercises, Body weight exercises are some of my favorite. They can be done almost anywhere, make you sweat, and the results can be awesome!  My friends over at Man v.s. Weight have all sorts of extra information on body weight training. For more details including how to tips, workout plans, and even nutrition info, check out this link…


imagesEZS80NW21. Bench jumps

  • Start by squaring up your shoulders to the bench and slightly bending your knees.
  • With both legs, jump up onto the bench and try to land in the same position from which you started.
  • Jump back down to the starting position. That’s one rep.
  • Try to do three sets of 10 jumps to get started.


2. Incline push-ups

  • Place your hands shoulder-width apart on the edge of the bench, and put your feet back into a plank position.
  • As you do a push-up, make sure to keep your back and neck in line with each other to prevent any strain on your neck.
  • Reverse your position for a more challenging option.

images[3]    images[8]


3. Bulgarian split squats

  • Start by facing away from the bench.images[5]
  • Move your left foot back and lift it up onto the bench with your right foot still underneath you.
  • Slowly bend your right leg into a 90-degree angle. “Avoid bringing your knee over your toe and turning your hips,” said Kensie Noble, senior in kinesiology and president of Alliance for Health and Fitness Professionals Club.
  • Come back up to your starting position. That’s one rep. Try to finish two sets of 10 on each leg.


4. Step-ups

  • Face the bench with your feet shoulder-width apart.images6BFZO6MJ
  • Put your right foot onto the bench.
  • As you come to the top, drive your left knee into your chest before stepping back down.
  • Do 10 reps on each leg for three rounds.




5. Tricep Dips

  • Sit on the bench and position your hands shoulder-width apart on the edge of the seat.
  • With your legs extended out in front of you, scoot your butt off the seat so that your hands areimagesHX05T1PA the only thing touching the bench.
  • While keeping your back straight and close to the bench, use your arms to slowly lower yourself until your elbows are around a 90-degree angle.
  • Press down into the bench to raise yourself back to the starting position.
  • That’s one rep. Try to complete two sets of 15.




With all of these body weight exercises, make sure that you are using good form to prevent injuries. Put some headphones on or grab a friend, and go enjoy the great outdoors.

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