Outdoor workout with park bench - we show you how to turn an ordinary bench into a great workout tool and the best outdoor fitness exercises.
Outdoor workout - where do I even start? I love working out in the great outdoors. Sunshine, fresh air, great variety - I already explained that to you in detail in our outdoor fitness post.
What you should know about outdoor exercises: a training device can be made of anything. Quite simply, even as the park bench.
The great thing about it: you can find them in pretty much any park. It doesn't always have to be running or walking - the bench brings great variety to your outdoor workout.
Training outdoors invites you to be spontaneous. All you need for this workout: Workout shoes, workout clothes and a park bench.
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The best full body exercises for outdoor workout with park bench
Before you start your workout, there are a few things you should definitely keep in mind:
- The park bench must be tied to the ground
- Make sure that the seat is non-slip
- Wear clothes that you can move well in
1. lunge with park bench
The lunge is a great exercise for your butt and thighs.
- Stand with your back to the park bench.
- Lift the left foot onto the seat.
- Rest your arms on your hips during this outdoor workout.
- Now lower your butt.
- Make sure your knees don't stick out above a toe.
Hold the position for a few seconds. - Raise the buttocks and then lower them again.
- You do this as often as you can. Then you change the leg.
That's why exercising sober is not a good idea!
2. workout for your arms
This exercise for your outdoor training looks simple. But it is not that simple. But it is very effective. With a single exercise you train your arms, your lateral abdominal muscles and your thighs.
- Stand with one and a half meters to the side of the bench.
- Hold on to the seat with your right hand.
- Stretch the rest of your body straight through.
- Make sure your back is straight and tighten your abdominal muscles.
- Try to hold this position for 20 seconds.
- After that you change the arm.
3. pushups with park bench
This exercise really knows everyone :) And of course, push-ups can not be missing from the park bench workout.
So you'll soon be doing your first push-ups!
- Come into the push-up position.
- Your body forms a straight line.
- Sink down with the upper body so that the chest touches the bench.
- Push yourself back up.
4. dips for defined arms
With this outdoor exercise you get beautifully defined arms and also train your thighs.
- Stretch your right arm and left leg forward.
- Bend and stretch the arm you are resting on. This will challenge your triceps :)
5. exercise for a crisp buttocks
Fancy a butt workout with a park bench? Then this is the right exercise for you!
- Stand facing the park bench. Support yourself with your arms on the seat of the bench.
- Now stretch your left leg in the air.
- Your body forms a straight line.
Ideally, your leg is level with your shoulder blades. - Keep the leg in the air as long as possible.
- Tighten your buttocks firmly.
- After that you change the leg.
- Don't forget to shake the leg a little before you then put all the weight on it again.
Wow! Planks are so versatile! 19 variations for even more fun while working out!
6. exercise for strong abdominal muscles
This park bench exercise is the ideal workout for your abs. Sit on the front edge of the bench. Now lift your legs - your ankles and your knees form a line.
- You can hold on to the seat with your hands.
- Tension serve belly.
- Make sure that your shoulders do not touch the seat.
- Otherwise, the training effect for this outdoor workout is not given.
- Hold the position as long as you can.
7. side leg raises with park bench
This exercise strengthens your legs and buttocks.
- Stand slightly offset from the bench.
- You support yourself with one hand.
- Raise the stretched leg sideways.
- Let it sink back down slowly.
This is what you have to pay attention to when doing triceps dips!
8. lateral leg lift on the bench
And one more exercise for advanced users.
- Lift the right leg onto the seat of the bench.
- The left one you stretch straight forward.
- Rest your arms on your knee.
- Lower leg and thigh do not touch each other!
- Hold this position as long as you can.
- After that you change the leg.
Do you already know the most effective abdominal exercises for women?
9. abdomen legs and buttocks with park bench
This simple outdoor workout exercise works many muscle groups at once.
- Stand by the park bench.
- Use your hands to support yourself on the seat.
- Now alternately lift your legs to the seat.
- The back leg is firmly extended.
- Your buttocks and abdomen are tense.
- Make sure your back is straight.
Our conclusion
Simply incorporate the park bench into your outdoor workout. You can also do simple variations like leg raises during a walk.
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