Soak up the sun outside by doing this effective cardio and strength routine using nothing but a park bench. No expensive gym membership or fancy equipment required! Take your family to the park and get them all involved and working up a sweat.
The range of moves in this workout makes sure you get your heart pumping and your whole body working. Work this into your regular routine, or do it on its own a few times a week and you'll be seeing results fast!
Start off by doing 8-12 reps of Bench Kick Backs. Put your hands on the bench for support while doing this move. You should feel the burn in your glutes.
Next is the Bulgarian Split Squat (which is like a lunge with one foot elevated on the bench behind you). Do 8-12 reps of this exercise while making sure that your knee does not go past your toe at the bottom of this move.
Next are the alternating Step-Ups with Knee Raises. Simply step up onto the bench, raise your knee to hip level, and step back down. You will want to do 8-12 reps of this exercise, alternating legs
The next move, Tricep Dips, focuses on the arms. Facing away from the bench, place your hands on the bench for support and bend from the elbows. Complete 8-12 reps of this move.
Next are the One-Leg Squats. If these are too challenging opt for normal squats here. Standing on one leg you will lower yourself to the bench as if to sit down. Once you reach the bench immediately stand back up using only one leg. Do 8-12 reps (or as many as you can) of this move.
Putting your feet on the bench and your hands on the ground hold yourself in plank position for 30 seconds (or as long as you can). This is a great way of working your core muscles - leading to better posture and a toned tummy.
Next move is the Step Up Hop Step. It's similar to the Step-Ups from earlier, but you add a hop at the top of the exercise. Do 8-12 reps of this move, alternating legs.
Next are Toe Taps, which add a burst of cardio that will get your heart pumping. Stand facing the bench and quickly bring your feet up and tap the edge of the bench. Do 8-12 reps on each leg.
Lastly are the Box Jumps. Stand facing the bench with your knees bent in a squat position, when ready jump up onto the seat of the bench, and hop back down to the ground. This move is a bit tricky, so if you're feeling like it's too much, do jump squats on the ground. Complete 8-12 reps of this move.
Repeat all exercises 3 times for an effective workout you can do just about anywhere!