Park Bench Moves

The sun was shining and the day was beautiful which called for a little fun in the sun and a 3.5 mile run for us yesterday.

It’s been awhile since I ran outside and my body could definitely tell!  I’m really looking forward to Spring and thought I’d share a few park bench moves we could do when we find ourselves outside enjoying some beautiful weather!

Park Bench-Dip

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Sit on a bench and place your hands on either side of your hips. Slide your butt forward, supporting yourself with your hands. Bend elbows, bringing upper arms almost parallel to ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Complete 3 sets of 15 reps.

Power Pledge

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Stand with feet hip-width apart, 3 to 4 feet behind a bench, and lean forward to place both hands on top of seat back slightly more than shoulder-width apart. Keeping abs engaged and body in a straight line from head to heels, bend both elbows to lower chest toward bench. Press through palms to forcefully push up, and just before arms are fully extended, quickly lift right hand off bench and bring it across body to touch left shoulder. Immediately bring right hand back to start. Repeat, this time lifting left hand, to complete 1 rep. Do 3 sets of 12-15 reps.

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Start this exercise standing on the bench. Keeping your left leg on the bench, then slowly lower your right leg to the ground. Slightly touch your right foot on the ground, and pull yourself back up with your left leg. Try not to use your right leg to push off the ground.  Repeat with the same leg 15 times then switch legs.

Rear Elevated Lunges

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Begin by placing the top of your left foot on the bench, with your right leg straight. Bend your right knee, engage your left glute, and lower your pelvis toward the ground. You want your right foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Then straighten your right leg and rise back up to the starting position. Complete 3 sets of 12 to 15 reps on each leg.

V Sit

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Sit on the edge of the bench with your hands next to you for balance. Lean back slightly and lift your legs off the floor (keeping your knees straight) until your torso and legs form a “V.”  Bring your legs into a crunch by bending your knees, then straighten your legs back out. Do 3 sets of 10-12 crunches.

Bench Press Up

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Place your hands about shoulders width apart on the back of a park bench. Slowly lower your chest (think mid to upper ribs) towards the bench and push yourself back up to the start position. Variations: Alternate rounds where you keep your hands far apart and close (elbows will rub against ribs). This will target different parts of your chest and arms.

XOXO,

Angel

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