I am honestly surprised to say that although the weather has curved towards the colder side of things (with some mornings being the ultimate frigid wonderland), it is still relatively nice here. Since that snow storm last week, the snow has stayed far away from us even though the temperatures are continuing to drop. It’s pretty much has made for one of the smoothest transitions into winter that I have seen in a while. Unlike when buckets of snow come down on top of us and you have to learn to deal or stay locked up in your house 24/7.
That being said, I can’t wait for the snow to be here. Not the in-between period but actually here.
But before the weather does become too bad and I need snow pants and some heavy duty boots just to get to my car, I thought I would give one last hurrah to outdoor workouts and head to the park near my house and try coming up with a workout that could heat me up to keep me warm in this weather. Although there are tons of different ways you can easily use a playground as the ultimate outdoor gym, I decided that it would be nice to stick with something a little simpler and use a park bench.
Park benches seem to be a vastly underrated commodity in parks.
No one uses them except for sitting.
But they are perfect for a variety of moves that aren’t that crazy, to begin with. A lot of the moves are common ones that you have done a million times before. But with the addition of a bench, the complexity and intensity of the moves go up two-fold. Trust me when I say you will surely feel it the next day if you give this workout your all.
Since it is closer to winter, and some of you may be suffering the terrible weather and snow already I decided I would try and stick with lower intensity moves at higher intervals. That way if any ice or snow has begun to collect on your benches or your benches are metal or they like to be especially slippery, you don’t have to worry about anything and can still get this workout in without the risk of injury.
The MOVE YOU MAY NOT KNOW
Single Leg Elevated Lunges
Stand in front of the bench as though you have just stood up from sitting down. Lift your left leg and place it on the seat so that the top of your foot is face down. (You may need to reposition your foot that is on the ground to better balance yourself). Bend your leg that is on the ground at the knee and lower yourself as far as is comfortable before raising yourself back up to the starting position. Repeat.
Sit down on the bench and place your hands down on each side of your body so you are gripping the edge of the bench. Slide your butt off the edge of the bench, keeping your arms extended, then slowly bend your arms at the elbow to lower yourself down. Go as far as is comfortable before raising yourself up and repeating.
Lower yourself down so that your shoulders are flat against the seat of the bench and your legs are off and bent at a 90-degree angle. Slowly bend your knees and lower your butt towards the ground until it almost touches the ground. Lift your body back up to your starting position and repeat.
30 x step-ups
30-second front plank
15 x Side step-ups (each side)
30-second side plank (each side)
15 x single elevated lunges (each leg)
30 x Pushups
30 x Tricep Dips
30 x Glute Dips
Repeat 6 times