Tired of looking at your apartment’s walls during your workout? Take your routine to the park for a change of scenery. Here’s a bonus: the only equipment you need is a park bench. Using your body weight and elevation from the bench, you’ll get a total-body workout in no time. Don't forget to bring water and hydrate throughout the workout!


How it works:  

  • Complete circuit 1 twice. Rest for one minute.  
  • Complete circuit 2 twice. Stretch.  
  • That’s it! You did it.  


Circuit 1 

Single-leg split squats (10-12 reps each leg)  

  • Face away from the bench.  
  • Extend one leg back, placing your foot on the bench.  
  • Bend your front leg so it forms a 90-degree angle. Your knee should not go over your toes.  
  • Return to starting position.  

 Pushups (10-12 reps) 

  • Align your body from head to toe, arms fully extended, hands slightly wider than shoulder-width apart, head and neck gazing forward in neutral position. Keep your hands on the bench for an easier modification or feet on the bench and hands on the ground for more of a challenge.  
  • Lower your body toward the ground, keeping your elbows close to your body (20 to 45 degrees away). 
  • Once your chest grazes the ground, reverse the movement by applying force to the ground or bench through your hands, extending your elbows until you return to starting position. 

Bench Jumps (10-12 reps)  

  • Jump up on the bench, landing on two feet, then step down, one foot at a time. If jumping is hard on your joints, step up instead of jumping.  

Mountain climbers (30 seconds) 

  • Start in pushup position with your hands on the bench.  
  • Alternate bringing your right knee to your left elbow, then your left knee to your right elbow.  


Circuit 2 

Rear elevated split squat jumps (10-12 reps each leg) 

  • Face away from the bench.  
  • Extend one leg back, placing your foot on the bench. 
  • Jump in the air, switching the position of your feet, landing with your opposite leg on the bench.  

Triceps Dips (10-12 reps) 

  • Face away from the bench and place your hands at the end of the bench. Your feet should be straight out in front of you. If you need to modify, bend your legs.  
  • Bend your arms to a 90-degree angle. Return to starting position.  

Burpee bench jump (10-12 reps)  

  • Face the bench. Jump up on the bench, landing on two feet, then jump down. If jumping is hard on your joints, step up and back.  
  • Put your hands on the bench, and kick your feet back into pushup position. 
  • Do one pushup to complete one repetition.  

Quick feet (30 seconds) 

  • Stay in one position and alternate moving your feet as fast as you can for 30 seconds.