Tag: bulgarian squat

Big Props for the Park -6 Exercises Using a Park Bench

Big Props for the Park -6 Exercises Using a Park Bench

In honor of the start of fall, 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:
1. 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.

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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.

 

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3. Bulgarian split squats

  • Start by facing away from the bench.
  • 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.

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4. Step-ups

  • Face the bench with your feet shoulder-width apart.
  • 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.

 

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5. Side Step-ups

  • Stand parallel to the bench
  • Using your inside leg, step up onto the bench and drive the opposite knee upward.
  • Do 10 step-ups on each leg for three rounds.

6. 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 are 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.

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

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