Although park benches and tables are meant for sitting, this routine is no picnic. You’ll feel the burn within the first minute and if performed two to three times a week, the results will be self evident. So when the weather is right, go outside and give this one a go!
Starting with your right leg on the bench, step onto the bench (pushing into your heel) and as you rise, lift your arms ups and kick your left leg up and behind you. Step down with the left leg and begin again. Make sure to keep your core engaged.
Perform this 20x and then repeat with other leg.
Starting with your right leg on the bench, push into your heel and lift up. Kick the left leg out to the side as the arms raise up and forward. Step back down to starting position. Keep core engaged.
Perform this 20x and then repeat with the other leg.
With your feet on the bench and hands on the floor, wider than your shoulders, lift one leg and pull the knee in towards your chest. Begin circling the knee, trying to touch each elbow. Take your time. Don’t rush through these. Make the circles as big as possible and take deep breaths. Keep core engaged.
Perform 5 circles in each direction and then switch legs.
With your feet on bench and hands on the floor, wider than shoulders, bend your elbows out to the side trying to bring your chest to the floor. INHALE on the way down, and EXHALE on the way back up, pushing yourself back up to starting position. Keep core engaged.
Perform 5-10 pushups.
Turning away from the bench, place your hands on the bench (shoulder width apart) and
bend your elbows into a tricep dip. Lift one leg into the sky. Begin bouncing, bending and
straightening your elbows and alternating your kicks. Try to get as low as you can with the arms and kick up as high as you can with the legs.
Perform this for a total of 20 kicks and 20 dips.