Check out this great, quick workout from fitness guru Adam Sanford! The summer is the perfect time to take your workout from the gym to the outdoors. This park bench workout is great because you don’t need any equipment. As long as you’ve got a bench or a seat your good to go. Always make sure you warm up before you begin this workout.Each Exercise 45 Seconds with little to no rest in between. After you complete round one rest 1-2 minutes. Repeat for a total of 5 rounds.
Exercise 1 – Toe Taps – 45 seconds
With you body upright and abdominals engaged begin to tap your toes on the seat of the bench. Once you get comfortable go for speed
Exercise 2 – Walking Planks / Four Mountain Climbers – 45 seconds
Place your hands on the bench and walk your feet back so you are in a plank. Using the same arm as leg travel the length of the bench making sure to stay in a plank. Once you get to the end of the bench, drive your knees forward and complete four mountain climbers. Repeat the same thing in the opposite direction.
Exercise 3 – Shoulder March – 45 seconds
Place your feet on the bench seat and hands on the ground. Push your hips up towards the sky and begin to march your arms, pulling your hands up to your shoulders.
Exercise 4 – Reverse Tricep Dip – 45 seconds
Place you hands on the bench with feet on the ground. Rotate your elbows back, keeping them close to you sides as you lower. Bend the elbows focusing on your triceps. Range of motion may vary depending on fitness level.
Exercise 5 – Bench Jump / Plank – 45 seconds
Jump from the ground to the seat of the bench keeping you knees bent. Jump back down to the floor landing softly. Once you have landed jump your feet back to a black and back in to starting position.
Exercise 6 – Feet Elevated Push-up – 45 seconds
Place you feet on the bench, with hands on the ground. Complete a push-up with you elbows out to the side. Make sure to keep abdominals engaged with your hip inline with your shoulders.
Exercise 7 – Split Squat / Plank Kickback- 45 seconds on the Right
With your left foot on the bench complete a single leg squat. Make sure you knee tracks directly over your toes, driving weight into your front foot. Next reach your hands down to the ground and kick your right foot back. You should be in a plank with your right leg extended.
Exercise 8 – Repeat on the Left – 45 seconds
Exercise 9 – Seated Ab Crunch – 45 seconds
Grab the bench and sit back slightly, keeping your chest up and open. Lower you feet to the ground engaging your lower abs.
Adam is a professional dancer who performed with the national touring and Broadway companies for WICKED, Rodgers + Hammerstein’s Cinderella, Footloose and Crazy For You, amongst others. Adam worked as a Celebrity and Master Trainer at AKT INMOTION in New York City and was the Director of the men’s program where he assisted in the design and development of the mail training programs.
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