Park Bench Workout Routine For Any Fitness Level

Posted onAuthorDavid Bradley

Park Bench Workout Routine For Any Fitness Level

Park Bench Workout Routine For Any Fitness Level

Here’s the latest little concoction courtesy of Rich Man’s Gym.  A park bench workout routine for any fitness level that can be done on any park bench.

It was way too nice of a morning to train in the garage and I just wasn’t feeling it when it came to running the stairs.  So now what?  No problem.  Jumping Jacks, Step Ups and Push Ups.

So let me run down what I did and then we can break this down based on fitness level.

  • 50 Jumping Jacks
  • 25+25 Step Ups
  • 50 Push Ups

I set the timer for 60 minutes and got after it.  I pushed hard but did not time my rests between rounds.  Also, I went from each drill to the next with no rest and rested for a moment after each set of push ups.  Wound up completing 12 rounds.  That’s 600 of each.  I finished with a 30 second circuits of sit-ups, shoulder bridges and flutter kicks.  5 rounds of that.  Then called it a day.

The drills will stay the same.  We’re just going to adjust for volume and time…

Park Bench Workout:  Totally out of shape

Here is your work sets.  Do as many rounds as you can in over a 15 minute period

  • 10 Jumping Jacks
  • 5+5 Step Ups
  • 10 Push Ups (off the bench)

Finish with just sit-ups.  How many can you do in 30 seconds?

Record your work and look to get better each time.  As soon as this becomes a little too easy, go to the next level.  If you can’t do 10 pushups on the ground, either use your knees or work off the bench

Park Bench Workout:  Out of shape

Here is your work sets.  Do as many rounds as you can in over a 30 minute period now.

  • 20 Jumping Jacks
  • 10+10 Step Ups
  • 20 Push Ups

Finish with Sit Ups and Shoulder Bridges :30 seconds of work :30 seconds of rest.  4 rounds each.

Park Bench Workout:  I’m in shape

We’re adding volume and time.  This is 45 minutes now.  Get after it!

  • 35 Jumping Jacks
  • 15+15 Step Ups
  • 35 Push Ups

Finish with Sit Ups + Shoulder Bridges + Flutter Kicks :30 seconds each consecutively + :30 seconds rest for 5 rounds.  (10 minutes)

Park Bench Workout:  Bring It On Ding-Dong

We’re adding volume and time AND a challenge.  This is 60 minutes now.  Your target (and mine) 15 rounds in under 60 minutes.  And yes, 59:59 counts.  Can’t stop.  Won’t stop.  Enjoy the pain!

  • 50 Jumping Jacks
  • 25+25 Step Ups
  • 50 Push Ups

Finish with Sit Ups + Shoulder Bridges + Flutter Kicks :30 seconds each consecutively + :30 seconds rest for 10 rounds.  (20 minutes)

Wrapping it all up

Let’s say you have no money at all, can’t afford the gym and maybe you’re too embarrassed to go based on your reflection in the mirror or level of conditioning.  What if you just worked on this routine for 6 weeks?  4 times a week, you just did this and monitored your calories a little better…  How would you look and feel after 6 weeks?  Let me know…

There’s your challenge.  Do one of these routines 4 times a week for six weeks and let’s see what happens.  Weigh your self, maybe even take a photo first?  Do a little before and after and share your results with me at puravidaetc@gmail.com or on Facebook https://www.facebook.com/RichMansGym/ <feel free to like that page by the way.  No matter what though, if you decide to try it, I want to hear from you!