I’ve been working basically non stop, going back and forth between training, online clients, working on future blogs, trying to function as an adult, and maybe actually getting some sleep. Hard stuff. But hey, I’m still alive!
Well, it’s workout time, yet again and I’ve got a good one for ya.
I came up with this workout and I’m super pumped about it! It’s slightly more advanced and it targets your entire body which really get’s your blood pumping. There’s also an emphasis on stability throughout the workout which is beneficial because more muscles are being used when stability is taken out of the exercise.
I’ve been a huge fan of body weight exercises lately because 1) you can do them anywhere and 2) you gotta loove the burn! So, there’s basically no excuse not to do this workout.
Like many of my workouts, it’s intended to be performed in a circuit fashion. So, you’ll do each exercise for the recommended number of repetitions one time before you return to the first exercise.
Side note: circuit training is great because it keeps your heart rate up by having shorter rest times between each exercise. Kinda like cardio and weight training in one!
Complete the circuit 3-5 times. You got this, babes!
Full Body Park Bench Workout
- Stand in front of the box or step that you will be using with your feet pointing straight ahead, about hips width apart. Place you hands on your hips for better stability.
- Engage your core muscles, keep your shoulders back and your chest out as you contract your glutes to bring one foot on to the step.
- Push through your heel with the foot on the step to stand straight up. Bring your other foot on to the step.
- Reverse the movement: last foot on, first foot off. Remember to keep good posture throughout the entire sequence.
- Stand in front of the box or step with your feet pointing straight ahead, about hips width apart.
- Get into a slight squat position in preparation for the jump.
- Jump from this position, swinging your arms forward and using the momentum to bring you toward the step.
- Land on the box with your knees bent to absorb the momentum.
- Step back down to the grown and repeat.
- Start in a seated position with one leg extended outward and the other firmly planted on the ground. This is your starting position.
- Slightly lean forward and push through your heel and contract your glutes to stand up, keeping one leg extended.
- Slowly lower yourself back down onto the bench. Remember to continue contracting your muscles so you don’t “plop” back down on the bench.
- Start by standing 2 to 3 feet away with your back facing the bench. Move one foot back and rest your toe on the toe on the bench. This is your starting position.
- Keeping your chest upright, lower yourself down until thigh is parallel to the ground. Make sure your knee is in line with your toes.
- Push through your heel and contract your glutes to stand back up.
- To get into the starting position, sit on the bench with your hands placed on either side of you. Slide forward until your butt if off the bench and the only thing holding you up is your arms. Bring one leg off of the ground and extend it forward.
- Bend your arms at the elbow, keeping your forearms perpendicular to the bench. Make sure your extended leg stays parallel to the ground.
- Press through your palms to straighten your arms and bring yourself to the starting position.
- Start by placing your hands on the edge of the bench a little more than shoulder width apart. Move your feet back so that your are in an inclined plank position.
- Lower your body, performing a normal push up. Push back up to starting position and rotate your upper body to the right, extending your right arm upwards.
- Return to starting position and repeat on the left side. Alternate between the left and right for recommended number of repetitions.
- Begin by placing both hands on the ground slightly wider than shoulder width apart. Place your toes on the bench and engage your abdominals so that you are in a decline plank position.
- Perform a push up, lowering yourself down so your arms form a 90° angle, while bringing your right knee towards your elbow.
- Push back up and return your right leg to the bench and repeat on the left side. Alternate between the left and right for recommended number of repetitions.
- Sit on the bench with your legs stretched out in front of you, parallel to the ground. Grab hold of the bench on either side of you and lean back at about a 45° angle.
- Bring your knees towards your chest as your lift your upper body up to an upright position, engaging your abs to perform a “crunch” movement.
- Hold this position for about 2 seconds before relaxing your abs and returning to starting position.
Now you’re one step closer to being a Girl Boss!
What sorts of workouts do you want to see more of? I’m always looking for ideas!!