Fall Fitness: 3 Total Body Exercises Using Only a Park Bench!
By: StacyAtZeel
Fall is one of the best times of the year to take our workouts outdoors. Take
advantage of the crisp, cool temperatures - not to mention the swanky seasonal fashion - with certified personal trainer, ibodyfit founder and Zeel Expert Franklin Antoian's total body workout, coming soon to a park bench near you.
1. Decline Push-Up
If you've ever stopped in a park mid-run, then you've also most likely done a push-up against a wall or park bench. Try a "decline push-up" to add an additional challenge to your arms, legs and core.
Face away from the bench.
Squat down to the ground.
With your hands in traditional push-up position, put your feet up on the ends of the bench.
Repeat
2. Side Step-Up Lunge
Most of us have performed step-ups in the gym or a park bench to work the fronts of our legs. Spice up your step-up by trying a "side step-up lunge" to work the outside of your legs.
Begin by standing parallel with the bench. The bench should be on your right side.
Lift your right knee, and place it on the bench.
Straighten your right leg and lift your left knee up.
Place your left leg on the ground, then your right leg.
Repeat.
3. One Leg Dips
Try this twist on a traditional dip to increase your balance and core strength, as well as your arms, shoulders and back.
Face away from the bench. Squat down and put your hands on the edge of the bench (your arms should be almost locked out).
Extend your legs forward, and keep your heels down, toes pointing up.
Lift one leg up.
Lower yourself to the ground by bending your elbows, and lift yourself back up by straightening out your arms.
Repeat.
