Get out of the gym, and get moving outside with this killer bench workout.
I’ll be the first to admit: I am a gym rat. I eat, sleep, and dream in my university’s gym. While there’s nothing wrong with being gym obsessed, taking your workout outside can be a wonderful change of pace.
This bench workout makes you look like such a boss to all the park-goers around you, too. So, grab a friend and try it together! All you need is your favorite outdoor location and a bench. Since this is a dumbbell-free workout, too, you can do it virtually anywhere — a park, bridge, or your college campus.
So, let’s get grinding!
To warm-up, run a distance you are comfortable with. If you’re not a runner (AKA me), try to run as far as you can without stopping. If you are a runner, try to push yourself to run at a faster pace for anywhere from ten to twenty minutes.
Start by jogging, then proceed to do side shuffles for 30 second intervals on each side for 5 minutes.
Now, it’s bench time.
You can do your bench work as intervals during your run or at the end of your run — your choice!
What to Do: Perform each exercise for 15 reps or until failure, 4 times. The harder you push yourself, the more you’ll get out of this sweat sesh.
- Single Leg Bench Squat
- While balancing on one leg, lower your bottom down to touch the bench (Beginner: sit down fully, Advanced: lightly tap the bench with your bottom). On that same leg, stand back up to complete one rep.
- Air Squats to failure
- Bulgarian Split Squats
- Place one leg behind you on the bench. On your standing leg, squat to a 90 degree angle. Be sure that your knee is in line with your foot at all times to avoid injury. Think of this as an elevated lunge.
- Jump Squats to failure
- Tricep Dips
- Sit on the ground with your back to the bench. With your hands gripping the edge of the bench, starting in a 90 degree angle, straighten your elbows to push yourself upward, and come back down to a 90 degree angle to complete one rep.
- Push-Ups on bench
- These can be done with either your palms on the bench (beginner), or your toes on the bench (advanced).
- Plank on bench
- This can be done with either your palms on the bench (beginner), entirely on the ground (intermediate), or your toes on the bench (advanced).
Finish off with a light jog or walk to cool down.
As the birds begin to sing and the cool Spring air makes it hard to resist spending time outside, soak up the sun and switch up your workout. You are now officially equipped with a high-intensity workout that makes Springtime that much more enjoyable!
Check out these workouts too:
- The 12 Minute Workout that Leaves You Dripping in Sweat
- High Five! Total Body Workout
- Don’t Forget to Warm-Up, Because You Will Get Injured, and Die!
- Total-Body Tabata Workout