FOUR BENCH WORKOUTS TO TRY OUTSIDE

Come rain or shine, the light summer evenings are a great opportunity to take your workout outside. Here are four simple exercises you can try, that only require a bench (or log!):

Bench Mountain Climbers

HOW TO DO IT: Start in a high plank position with your hands on the bench. Keep your core

engaged and your body in a straight line from your heels to your head.

Without lifting your butt up into the air, drive one knee into your chest.

Quickly switch legs, pulling the opposite knee in as you push your right leg back, and keep

the momentum going

(20 reps total, 10 each side.)

Bench Step-Ups

HOW TO DO IT: Stand facing a bench and place your entire right foot on the bench in front of

you. Press through your right heel and step up, bringing your left knee up towards your chest.

Straighten your right knee to stand on the bench. Hold at the top to check good balance and

core control, then return your left foot to the floor. Keep your right foot on the bench until all

reps are completed, then swap legs.

(20 reps total, 10 each side.)

Bench Toe Taps

HOW TO DO IT: Sit on the edge of the bench with your hands resting on the bench.

Keeping your spine straight, lean back a little and slightly lift your feet.

Slowly lift your knees towards your chest for a count of three, pause at the top, then slowly

lower for a count of three. Don’t let your toes touch the ground until you have completed 10 reps.

(10 reps)

Bench Press-Ups 

HOW TO DO IT: Start in a high plank position with your hands slightly wider than shoulder-width

apart on the bench and your feet close together on the ground. Tucking your elbows in, lower

yourself down towards the seat (with your chest as close as it can go). Pause at the bottom,

before pushing your body back up to the start position.

(10 reps)

 

 

 

 

 

 

 

 

 

More exercises and workout tips for both inside and outside in Holly Davidson’s Active.

 

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