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.