The gym is a valuable tool for reaching your fitness goals. However, gym memberships are often quite expensive, and after our long, cold winter, we should try to take advantage of the beautiful weather outside for the next couple months. These exercises are aimed at giving you a full-body strength workout, and all you need is a picnic table or a park bench. For best results, aim to complete three sets of 8 to 12 repetitions for each exercise.
Incline push-ups
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1. Stand facing the bench. Place your hands on the top of the bench.
2. Extend your body into an elevated plank position, maintaining about a 45-degree angle with the ground.
3. Push your body up until your arms are extended.
4. Repeat.
Like a modified push-up, the incline push-up is slightly less difficult than a standard push-up because you are not lifting your entire body weight. This exercise concentrates on the lower chest area.
Alternating step-up knee-raises
ERIC CHUNG/THE VARSITY
1. Step up onto the bench with one foot.
2. Bring the opposite knee up as high as you can.
3. Return to starting position and repeat with the other leg.
This exercise targets the abs, glutes, hamstrings, and quads.
Tricep dips
ERIC CHUNG/THE VARSITY
1. Sit on the bench with your hands placed firmly on the edge.
2. Stretch your feet out in front of you, away from the bench, with your heels on the floor.
3. Bend your elbows backward and lower your body off of the bench, keeping your back straight until you feel a stretch in your shoulders or chest.
4. Raise your body and repeat.
Aside from helping you define your triceps, dips are also ideal for strengthening the shoulders.
Elevated mountain climbers
1. Place your hands firmly on the bench and extend your body outwards in incline push-up position.
2. Bring the knee of one leg up towards the chest, keeping your back straight.
3. Switch legs as though climbing steps.
4. Continue to alternate.
This exercise develops leg and core strength, as is also useful for improving coordination.
Single-leg lunges
1. Stand facing away from the bench with your back to the seat, keeping your hands on your hips.
2. Place the top of one foot firmly on the bench for support.
3. The other leg should be stretched out in front of you in a regular lunge position with the knee bent at about a 90-degree angle.
4. Lower your body until your back knee is almost touching the ground.
5. Return to original position and repeat for desired number of repetitions before switching sides.
Lunges improve core strength, while also effectively working glutes and hamstrings.
