Springtime Workout in the Park


Springtime is approaching, which means it’s time to get outside, get some fresh air and enjoy a workout in the park!

Enjoy this park bench workout on a beautiful springtime day. I hope you enjoy it as much as I did! Scroll to the bottom to see how my workout went 😉

She got outdoors, she started exercising &thenShe felt empowered, felt connected with nature, she [insert your victory].

Need: A park bench, water (timer optional)
Total Time:
30 Minutes
Level:
Intermediate
Challenge: Repeat each circuit 1 more time

Photo by nappy on Pexels.com
Photo by Sinitta Leunen on Pexels.com

Warm Up

5 Minutes

  • Arm Swings/Spinal Rotations- 30 Seconds 
  • Neck Circles/Stretches – 30 Seconds
  • Leg Swings – 30 Seconds each leg (1 Minute total)
    • Swing leg forward-back, side to side and in circles. Whatever feels loosey goosey
  • Jumping Jacks – 1 Minute
  • Deep Squats – 30 Seconds
    • See photo for form, perform slow and deep so as to stretch out the legs
  • Toe Touches – 30 Seconds
    • In standing position, bend over to touch toes with a slight bend in knees for about 1 second, stand back up and repeat
  • Side Lunges – 1 Minute
    • Start standing, step right foot far to the right, bend right knee into a squat, push back to standing. Repeat other side
Photo by Sinitta Leunen on Pexels.com

Circuit 1

Repeat 2 times

  • Park Bench Step Ups – 10 each leg
    • Step up on bench and back down
  • Tricep Dips – 15 Repetitions (“Reps”)
    • See photo for positioning. With bench behind you and hands on the bench, walk feet out and straighten and bend elbows at 90 degrees
  • Squats to Bench – 12 Reps
    • Tap your booty to the bench and stand up
  • Mountain Climbers – 30 Seconds (or 20 Reps)
    • Hands on bench and feet in plank position, draw knees into chest one at a time
Photo by Nathan Cowley on Pexels.com

Circuit 2

Repeat 2 times

  • Bench Side Step Ups – 10 each leg
    • Face sideways with bench touching your left leg, lift left leg up and step on bench, stand all the way up with one leg, and lower back down. Repeat on right
  • Bench Push Ups – 15 Reps
    • Hands on bench in plank position (see photo for plank position), bend elbows out to sides and have chest touch the bench and push back up
  • Single Leg Sit on bench and stand – 10 each leg
    • Bench is behind you touching the back of your legs. Extend your left leg straight out in front of you to hover, bend your right leg and sit down on bench and stand back up single leg. Repeat on other side
  • Park Bench Shoulder Press – 15 Reps
    • Hands on bench in plank position, stick booty in air like a down dog, bend elbows out and reach the crown of your head to tap the bench and extend

Photo by Maksim Goncharenok on Pexels.com

Circuit 3 – Abs

No repeat – 1 time

  • In/Outs (or V ups) – 12 Reps
    • Sit on edge of bench, lean back slightly, lift and lower legs off the ground. Keep your back still and flat
  • Side Plank Dips – 10 each side
    • Start in plank with both hands on bench, rotate your hips to the right and lift your right hand up. Stack your hips and feet and lift and lower your hips. See picture (can drop to elbow instead of hand)
  • Russian Twists – 15 Reps
    • Sit on the bench, lean back slightly, keep your back straight and rotate to the left and right like a spinal twist
  • Plank Arm Lifts – tap hand to opposite shoulder – 20 Reps (10 each hand)
    • Find plank with both hands on the bench. Lift your right hand and tap your left shoulder, alternate.
Photo by Nathan Cowley on Pexels.com

Cool Down

4 Minutes

  • Lat stretch on back of bench – 30 Seconds
    • Face back of bench, put hands on top of bench walk your feet back and lower your chest so you look like a 90degree angle to the ground
  • Leg stretch on bench – 30 Seconds each leg (1 Minute total)
  • Neck circles – 30 Seconds
  • Toe touches – 30 Seconds
  • IT band seated stretch – 30 Seconds each leg (1 Minute total)
    • Sit on bench, cross your right ankle over your left thigh, fold forward, repeat on other side
  • Seated Spinal twist – 15 Seconds each side (30 Seconds total)

Congrats! Drink some water and enjoy the beautiful day!
Always consult a doctor before starting a new or strenuous exercise routine.

I did this workout in 25 minutes with my new Bernese Mountain Dog puppy relaxing and enjoying the beautiful 60degree springtime weather

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