The Park Bench Workout

The next time you decide to go for a jog in the park, think about mixing up your workout and trying a few exercises on a park bench.  I chose these five moves to give you  a total body workout with heart-pumping strength training exercises. In just five exercises you are working the chest, shoulders, triceps, core, quads, glutes and hamstrings. Plus if you do them one after the other without a break, this is some serious cardio. So go ahead and take advantage of your surroundings, get creative and mix things up!

The Bench Workout:

(3 Sets of 10 Reps)

1. 10 Tricep Dips (Keep your legs straight for a more challenging dip, or bend at the knee for an easier dip)

2. 10 Push Ups (Focus on form, not on how far down you can go, keep your core tight and your back straight and stiff)

3. 10 Bench Jump Squats (If you start to fatigue, cut this exercise short to decrease a chance of injury)

4. 10 Single Leg Lunges Each Leg (Make sure your upper body is nice and tall, not leaning forward as this will keep your weight centered and not over that front knee. Think straight up and straight down.)

5. 10 Step-Ups Each Leg (Start with your right leg. Step up onto the bench with the right, followed by the left then step down with the right, followed by the left. Do this five times and then switch legs. For an added challenge do this exercise as a speed drill to maximize calorie burn.)

*Repeat this workout three times