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gf11 Full Body | Park Bench Workout
Welcome to my park bench workout – a great way to get a full body workout in with no equipment needed, just a sturdy bench! All of the moves in this workout are basic exercises and so I did not create any specific demos to accommodate this workout. So find a park bench, make sure the ground is flat and safe, and just dive right into the 11-minute workout.
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Before You Begin
After a 1-minute warm up, this workout is a 3-minute circuit repeated 3 times, with 30 seconds in between circuits. Each circuit has 6 different exercises, each performed for 30 seconds.
Full 11-minute Workout Video:
Perform each exercise for 30s back to back. Rest for 30s. Repeat 2 more times.
Move 1: Squat with Taps
Lower Body (Quads, Glutes, Hamstrings, Hips)
Begin facing the bench with feet at least shoulder width apart. Squat down and as you rise, raise one foot to tap the seat of the bench. Repeat on the other side. Modify by eliminating the bench taps.
Move 2: Tricep Dips
Upper Body (Triceps, Shoulders)
Sit on the bench with your hands at the edge of the seat and your fingertips pointed down and your legs bent out in front of you. Slide yourself off of the bench by just a small amount, holding your body weight with your arms. Bend at the elbows as your butt lowers toward the ground. Straighten your arms and repeat. Modify by sitting on the bench between reps.
Move 3: In Outs
Core (Abs, Hip Flexors)
Sit on the far end of the bench with the back rest to your side. Lift your heels off the ground, cross your ankles and tuck your knees. Extend your legs straight (or mostly straight) out as you lie back to tap your low back on the bench. Return to the starting position. Modify by moving the legs only and holding on to the back rest of the bench.
Move 4: Pushups
Upper Body (Shoulders, Chest, Triceps)
Place both hands on the bench back rest or the bench seat. Extend your straight legs out behind you and align your head, neck, shoulders, hips, knees and ankles. Bend your elbows to lower your chest toward the bench. Return to the starting position. Modify by standing behind the bench and using the top of the back rest.
Moves 5 & 6: Lunges Left & Right
Lower Body (Quads, Hamstrings, Glutes, Hips)
Facing away from the bench, place one foot on the bench seat with a bent leg. Adjust your front leg on the ground so that when you lower into a lunge your knee is following your ankle. Bend your front leg and go into a lunge as deep as you can. Return to the starting position. Modify by keeping the back foot on the ground instead of on the bench seat.