Outdoor Workout: all you need is a bench

Sometimes there’s nothing like a quick outdoor workout to break your gym routine. You can do it at your local park, in your backyard or even on holiday. All you need is a bench!

An Outdoor Workout for all Fitness Levels

There are 5 exercises targeting your whole body. Build your own circuit depending on your time available and fitness level:

Beginner/Quick circuit:
30 seconds each exercise (each leg for exercise #4) with no rest in between.
Repeat the circuit 5 times (1 minute rest between rounds)
Total time: 20 minutes

Intermediate to Advanced/ Longer circuit:
30 seconds each exercise (each leg for exercise #4) with no rest in between.
Repeat the circuit 10 times (30sec to 1 minute rest between rounds)
Total time: 35 to 40 minutes

The Exercises

Step Ups (alternating legs): engage your core to maintain your balance and try to lift your knee as high as you can.

Press Ups: place your palms on the bench with your hands shoulder-width apart. As you bend your arms keep your elbows close to your body.

Tricep Dips: extend your legs (as shown in the video) for a challenge but you can also bend your knees at 90° and have your feet flat on the ground. Keep your torso upright.

Bulgarian Split Squats: always keep a slight bend on your front knee and make sure your legs and hip-width apart.

Mountain Climbers: engaging your core will help you keep your back straight with your shoulders and hips aligned.

Chloe Hamardworkout