The 20-minute exercise: Try this straightforward park bench exercise

This bench isn’t for resting (Picture: Getty/

It’s the weekend, the solar is out – why not take your health outside at the moment?

Instead of losing hours in a windowless, sweaty health club, hit the park and tackle this straightforward 20-minute exercise. All you want is a free park bench.

‘This workout focuses on just four movements finishing with a short sprint of about 50 metres,’ says Anthony Mayatt, private coach and proprietor of Breathe Fitness.

‘So, find a bench plus a marker around 25/30 metres away – such as a tree or another bench – and complete the workout as follows:’

  • Bench push-ups
  • Bench dips
  • Bench hops
  • Jackknives
  • Sprint 50m

For this exercise, do 45 seconds of every train with 15 seconds restoration between. Complete 4 rounds for a complete exercise time of 20 minutes.

Bench push ups

This train might be made straightforward or laborious.

The video reveals the better model which is inserting the palms on the bench with ft on the bottom and performing a push up.

If you wish to improve issue then flip it spherical and place palms on the ground with ft on the bench.

Bench dips

Sit on the sting of the bench with palms as near your physique as potential gripping the sting.

Move your physique barely away from the bench and decrease your self down bending the elbows to 90 diploma. Pause then press again up.

Easier could be having the legs bent and to extend issue straighten them out.

Bench hops

Hands on the bench and jump over it repeatedly.

If the bench is simply too excessive otherwise you don’t really feel snug doing it then stand upright and step up onto the bench then step again down and repeat that motion for time.


Laying in your again on the bench, sit upright pulling your knees into the chest, pause and lay again into the beginning place.

If the bench isn’t lengthy sufficient or you might be unable to put on the bench then merely do that on the grass subsequent to it.


Simply run as quick as you possibly can to your marker and again then take a brief restoration earlier than repeating the exercise.

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