Look no further than your local park or picnic area, where a simple yet effective strength workout awaits you. Whether you’re a fitness enthusiast looking for a change of scenery or a beginner seeking a convenient and cost-effective way to build strength, this workout is for you.
With just a picnic table or park bench as your equipment, these simple yet challenging exercises target major muscle groups and promote stability and endurance. Embrace the fresh air, soak up the sunlight, and make the most of your surroundings as you sculpt and tone your body. Get ready to transform an ordinary picnic spot into your personal outdoor gym and elevate your fitness journey to new heights. Complete each exercise in sequence then return to the start of the circuit. Complete three to four rounds in total.
TRICEPS DIP WITH KICK-OUT
10 reps per side
1. Sit on the bench with hands at side, elbows under shoulders, knees bent to a 90-degree angle, and feet flat on the ground. Shift forward until glutes are just off the bench.
2. With arms straight and core engaged, raise right leg off the ground until it’s fully extended, toes pointing up.
3. Bend elbows with the goal of reaching 90-degree angles while driving knee up to chest, keeping foot flexed.
4. Press down through palms to straighten arms while extending the right leg in front of hips.
SIDE STEP-UP
10 reps per side
1. Stand with a bench or picnic table at the right side. Place the whole right foot on top of the bench and stand with feet hip-width apart.
2. Push up quickly on the right foot, using the right glute to drive the movement, not the left foot. For more of a balance challenge drive the left knee up and pause at the top.
3. Slowly return to the starting position, sitting the hips back to keep the weight in the front heel, again focusing on glute activation.
INCLINE PUSH-UP
10 reps per side
1. With hands on the bench start in a high plank position with shoulders directly over wrists. (Remember, the higher the incline the easier the push up). Engage core and draw shoulders down and away from ears. Lift left knee towards chest.
2. Slowly bend at elbows and lower the body towards the bench while simultaneously extending left leg back as high as is comfortable, creating a straight line from head to toe.
3. Push away from the bench and straighten arms while driving left knee back up to chest.
BULGARIAN SPLIT SQUAT PLUS ROTATION
10 reps per side
1. Stand in front of a bench with feet slightly wider than hip-width apart. Take one step forward, then place a foot on top of the bench, with shoelaces resting on the bench. Place hands on back of head with elbows out wide.
2. Sit hips back and bend both knees down with the goal of reaching a 90-degree angle. Keep chest lifted and back straight.
3. While bending the knees, rotate torso and hinge forward slightly bringing opposite elbow to knee.
4. Press down through front foot, driving up through the heel to straighten leg and return to standing, while rotating trunk back to center.
Photography by Allison Clark
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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more.
