Hello friends! I’m just interrupting your day to share the fun workout I had my 6am crowd do this morning. My class was packed, and it was the first outdoor class of the season, which means it was definitely one of those classes where I felt extra energized as an instructor. I was in the moment, high fiving everyone, and wishing I could just teach bootcamp every single day.

Maybe that’s why I was able to do my first unassisted chin-up from a dead hang during my own workout afterward? (!!!!)

More on that later. 🙂  Back to the bootcamp workout for now. All you need is a park bench for this one!

40 Minute Park Bench Bootcamp

In this workout, you will warm up for 5-10 minutes. When I teach bootcamp, I have the class do two jogging laps around the gym and then come back from some high knees, jumping jacks, bodyweight squats, pushups, and other dynamic stretches.

After the warmup, you will do the three exercises in mini circuit one, one after other. You will do bulgarian split squats on each leg, pushups either on an incline, regular or decline, and seated in and outs to finish. For in and outs, you can sit on the bench or ground, lift your feet, and drive the knees in toward your chest and then extend your legs back out. If sitting on the bench, it’s helpful to turn toward the side so you have some extra room to lean back. Anyways, do these exercises in a 50 seconds on and ten seconds off pattern for three total rounds.

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

Once you get through all three rounds, do 60 seconds of alternating single leg step up hops, followed by a running lap (around the park? gym? studio? yard?) or other cardio move of choice conducive to your workout setting.

40 Minute Park Bench Bootcamp

Then it will be time for the second mini circuit where you will do a different three exercises, one after the other, in the same 50/10 pattern. You’ll do side step ups on each leg, triceps dips with kicks (this we did for 25 seconds on each leg), and slow mountain climbers.

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

After these three rounds, you’ll do the same 60 seconds of alternating step up hops, followed by a running lap. This took us to about 40 minutes, so if that’s all the time you have, then you can go right into your cooldown. If you have an hour, you can throw in some extra ab work or a sprint or hills at the end. I finished class with some partner ab exercises (leg throwdowns, sit ups to high fives, and straight arm planks to high fives), and then I was really mean and made everyone run the Adair Road hill for their final move of the morning.

40 Minute Park Bench Bootcamp

40 Minute Park Bench Bootcamp

They rocked it! AND they had so much fun doing it. I just know it.

40 Minute Park Bench Bootcamp

If you’re looking to switch things up and take your workout outside tonight or sometime over the weekend, consider giving this one a whirl. Don’t forget to post a picture to social media, tagging me @fitnessandfeta with #strongeryou. <—-It’s a new tagline/hashtag I’m trying out. Help me make it a thing, mmkay? Have a great rest of your day, and enjoy the weather!

Readers, let’s chat! Have you ever done a park bench workout? Any favorite moves you’d like to share with me for next time?

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  1. Ah, that’s a big Thursday morning crowd! I remember when there would only be like 6-7 of us showing up. I never got to do one of your outdoor classes though…boo 🙁 PS: I got Wes to sleep the other night by holding him and doing plie squats. Win-win!)

    • Thanks Josh! Congrats on your small group training. I am sure it will pick up with time, and I definitely know those who come love it. Keep at it!

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