HEY BENCH BESTIES!! Welcome to The Park Bench Series: episode one
Let’s get off the bench when we are at the park and get our bodies moving too! Here are 5 exercises you and your bestie can do at the park this week.
1️⃣ Bench Step Ups - 3 sets of 10 on each leg
2️⃣ Lunge Pulses - take turns pulsing/holding, start at 10 pulse and work your way down to 1. Then switch legs!
3️⃣ Squat Pulses - same as the lunges but squat this time!
4️⃣ 100 push up’s - 5 sets of 10 wide arm then 10 with arms in
5️⃣ 100 tricep dips - 5 sets of 20
Exercising at the park with a bench is a fantastic way to combine fresh air and fitness, especially when you have a workout partner. From my own experience, the bench step ups are great not only for strengthening the legs but also for improving balance and coordination. Taking turns with lunge pulses really helps engage your core while challenging each leg individually, and it’s motivating to encourage each other through the decreasing pulse count. Squat pulses on the bench add an extra level of intensity compared to regular squats, especially when paired with a friend who can help maintain proper form. The push-up challenge of 100 reps, alternating between wide-arm and arms-in positions, targets different parts of the chest and shoulders; breaking it down into 5 sets keeps it manageable and makes the accomplishment even more rewarding. Tricep dips using the bench are a hidden gem for sculpting the back of the arms and can be surprisingly tough. Completing 100 reps in 5 sets of 20 really builds endurance and muscle tone when repeated regularly. Overall, using a park bench makes these workouts accessible anywhere, no gym required. Plus, having a bestie join makes the session more fun and keeps you accountable. Whether you’re a beginner or more advanced, these exercises can be modified to match your fitness level and help get your body moving outdoors effectively.
