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So there I was at the park the other day with my kiddos. They were having a blast, I hadn’t gotten in a workout yet, and the rest of the day was looking pretty packed. Being one who always tries to capitalize on an opportunity, I turned my bench into a gym and came up with a great circuit workout! All you need is a bench, these six moves, and a killer desire to burn some calories and gain some strength! Ready? Here we go!
I’ll present two different variations on this workout below. One will be for beginners and the other for those who may want to push themselves a little harder. You’ll complete the exercises in order according to the recommended reps all the way through and then repeat the series 3-4 times total. Let’s do it:
Push Ups – 10 reps
My all-time favorite at-home exercise! Perfect for your arms, shoulders, chest, and core.
Beginners – perform the push up on the bench as shown (feet below hands)
Advanced – kick your feet up onto the bench to put more weight onto your hands (feet above hands)
Squats – 20 reps
Remember keep your chest up and shoulders back
Beginners – squat down until your butt just touches the bench (don’t sit down) and then return back up
Advanced – bench jumps. From a squat position explode up to leap onto the bench
Lunge – 20 reps (10 each leg)
Lunge your way to a great butt and awesome quad definition! Keep your knee in line with your toes and don’t let it get in front of your toe at the bottom of the lunge
Beginners – both feet on the grass
Advanced – Trailing foot up on the bench (Bulgarian split squat)
Seated Ab Crunch – 20 reps
Gotta get in our core work! From a reclined with legs straight position bring your knees towards your chest and pull your chest towards your knees
Beginners – 20 reps
Advanced – 30 reps
Bench Step Up
One more to tap out the legs! If your left foot is on the bench make sure you bring your right leg up to the bent 90 degree position at the top
Beginners – 10 reps each leg
Advanced – 20 reps each leg
Repeat the whole series 3 times for an awesome outdoor bench burner!
Like you and your family, we love being outside in the summer time. Whether it’s the playground, the beach, the park, or even riding bikes and scooters we’re outdoors most of the day. That being said, protecting yourself and your children from the sun is crucial. Recently we came across this all-new Neutrogena CoolDry Sport Sunscreen that is amazing! It’s actually super lightweight, non-greasy, and offers great protection from the sun. My kids love it because it takes seconds to put on (the one in the spray bottle is money with young kids!); I love it because of its “Micromesh” technology that offers great sun protection but still allows my body to sweat and breath without compromising sun protection (you can’t even tell it’s there!).
Since Neutrogena CoolDry Sport is designed to allow your body to work optimally to cool you down, we wanted to celebrate what it can allow everyday athletes to do and how they can #PushFurther .
So I’m curious – what are your #PushFurther goals? How do you expect to accomplish them over the next couple of months?
Leave me a comment below as I always love hearing from T&T’s readers!
Whatever your goals, thanks so much for looking to Tone-and-Tighten.com to help you accomplish them!
If there’s ever anything I can help you out with please don’t hesitate to comment below or email me at ToneandTightenFitness@gmail.com
Make it happen,
This post is sponsored by FitFluential on behalf of Neutrogena.