The Outdoor Park Workout You Can Do with Just a Bench

bench-park-workout
Photo: MARTIN-DM/GETTY IMAGES

Who said working out can't be a walk in the park? This park workout uses just a bench for a two-in-one cardio and strength training workout.

01 of 07

Total-Body Park Workout

bench-park-workout
MARTIN-DM/GETTY IMAGES

Don't limit your outdoor workouts to cardio only! You can fit in a fun and effective strength routine while you soak up some sun with this park workout that only requires a bench. Try this total-body circuit as an intermission for outdoor cardio, or do the park workout as a standalone strength session anytime your workout needs a breath of fresh air!

How it works: Up to four days a week, do 1 set of each exercise back to back, with little to no rest in between moves. Do the full circuit 2 to 3 times total.

What you'll need: A sturdy bench or platform.

02 of 07

Step Master

Step Master

Not only does this side step-up squat work your entire lower half, it engages your core and pumps up your heart rate to increase overall calorie burn too! (

  • Begin in a squat position with left foot on bench, hands together, elbows bent in front of chest.
  • Step up onto bench, pushing off right foot and tapping it lightly next to left (staying low in a squat position), driving elbows back by sides.
  • Return to start. That's one rep.

Do 15 reps per side.

03 of 07

Driving Incline Pushup

Driving Incline Pushup

Perfect push-ups are more manageable on an incline, and adding a knee-drive forces your abs to engage even more throughout the park workout move.

  • Begin in push-up position with hands on bench, left leg lifted low, toes pointed.
  • Lower into push-up, and as arms extend, bend left knee into chest, bracing abs in tighter.

Do 10 reps per side.

04 of 07

Skip-Ups

Skip-Ups

Blast calories, boost your buns, and tone your thighs with this park workout plyometrics exercise.

  • Stand facing bench, arms by sides.
  • Quickly step right foot onto bench, driving left arm forward, and jump straight up.
  • Land on right leg (on bench) and immediately step back down to start.

Do 20 reps, alternating legs each time.

05 of 07

Dip and Kick

Dip and Kick

Target your triceps, abs, and thighs with this triple-duty park workout move.

  • Sit with both hands on edge of bench, knees bent, feet flat on the ground. Scoot forward until your hips are just off the bench.
  • Bend elbows to about 90 degrees and bend right knee up into chest, foot flexed.
  • As arms straighten, extend right leg out in front of hip.

Do 10 reps per side.

06 of 07

Elevated Lunge and Twist

Elevated Lunge and Twist

Elevating your back leg and adding a crossing crunch takes this lunge to a whole new core-activating level.

  • Begin in a lunge stance with back foot resting on top of bench, hands behind head.
  • Lower into lunge and slowly bring opposite elbow across to knee.
  • Make this park workout move easier: Start with just the elevated lunge and add in the crossing crunch when you feel ready.

Do 15 reps per side.

07 of 07

Power Burpees

Power Burpees

This amped-up burpee is a serious cardio and coordination challenge. But safety first—always make sure you use great form with every rep and modify whenever necessary to avoid injury. (Try more like this park workout move in our box jump routine.)

  • Stand facing bench in a squat position.
  • Quickly jump feet out behind body as hands land on top of bench, lowering into a push-up.
  • Jump back into starting squat position and immediately jump up onto bench, swinging arms to help, landing in a squat.
  • Jump back down to start position.
  • Make this park workout move easier: Take out the squat jump up and just keep it on the ground.
  • Make this park workout move harder: Perform your push-ups on the ground (full burpee-style).

Do as many reps in a row as you can safely handle.

Was this page helpful?
Related Articles