Bench Workout

_{Benches, Chairs, and Picnic Tables––Oh, My!}

_{A bench is one of my favorite pieces of equipment because it is so versatile! It can help you break a sweat in so many ways. Using a park or outdoor bench, cement chair, or metal or wood-treated picnic table is a fantastic tool to add to your strength and cardio training.  It is also a good alternative if you are babysitting your kids or just looking for another avenue to working out.} 

_{Make sure the bench is solidly on the ground.  One that is bolted to the ground or cement is a good choice. Also, make sure it is free of water or other liquids before exercising.}

_{For the upper body}

_{Try pushups on and off the bench, and for a variation, do one-legged pushups.  Decline and regular planks can be used as well as side planks.  This is fantastic for the upper body and the lower body.  Sit-ups and crunches are great on the bench, too.}

_{For the lower body, you can do squats on the bench and into the bench, or step- ups to the bench.  Lunges can be done both on the incline and decline.}

_{Hip clocks can be done for the hips, either without holding onto the bench or onto it for more support.  If the bench has a railing, you can use it for bicep curls, wrist curls, or with a strength band added for easy rows.}

_{For variety in your outdoor workout, you can use playground equipment that is bolted down properly for your training.  For the slide, do decline lower-body exercises. The stairs and the rock wall are good for explosive cardio training. Balance beams, uneven bridges, and stairs are effective for coordination and agility.}  

_{So if you are looking for a change of pace to your strength-training program, try working outside with a bench.  The price is right and it adds variety to your workout. You might even inspire another mom or your child to join you.}

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