All you need is a little open space and a sturdy bench or picnic table to fit in a dynamic lower-body routine.


The sun is shining, you’re feeling great, so why not hit the park to spend the day soaking up rays with your friends and family? If your excuse is that you don’t want to miss out on your workout, don’t worry—trainer Charlee Atkins, C.S.C.S. has you covered.

Public parks offer much more than running trails and the occasional dedicated pull-up station for those looking to get fit. If you’re smart, all you need is a little open space and a sturdy bench or picnic table to fit in a dynamic lower body routine, like this bodyweight routine from Atkins here.

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Don’t be deterred if you think this looks a little too easy to serve as more than just a quick way to boost your heart rate—you will get something more out of this workout. Like just about every bodyweight routine, you can easily introduce a load to ratchet up the difficulty.

“If you’re doing this from home or at the gym and want to add more all you have to do is add some extra resistance. Throw a weight vest on or grab some dumbbells,” says Atkins.

[The best runners don’t just run, they hit the gym. The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session.]

Check out this adjustable weight vest from Hyperwear if you want one to lug to the park to challenge yourself. Just be careful on the step downs and plyo jumps, and wait on pushing the load until you’ve gotten used to landing without one first.

Perform the exercises in order.

  • Step Up

20 total; 10 per leg

  • Plyo Jump

15 jumps

  • Toe Taps

30 total; 15 per leg

  • Lateral Step Down

30 total; 15 per leg

  • RFE Split Squat

30 total; 15 per leg

  • Knee Tucks

20 reps

  • Hip Thrusters

15 reps

Take on this park bench bodyweight leg blast for between three to five total rounds.

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