1.Park Bench Push-Up Trio
Targets chest and shoulders
In this exercise, you’ll do three kinds of push-ups using a park bench. First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground.
2. Swing Pike + Knee Tuck
Swings are a great alternative for suspension training. This move is one of our favorites to target your abdominals and upper body. The trick is to press the top of your feet into the swing seat to help lift your hips in the air.
- Start by placing the top of your feet in the swing seat and your hands on the ground shoulder width apart in a straight arm plank position.
- Lift your hips up into the air to form an upside down V (also known as a “pike”).
- Contract your abdominals and bring your knees to your chest while maintaining a flat back.
- Extend your legs straight back to a pike position. Lower your body back to a straight arm plank position for 1 rep. Repeat this core exercise 10x.
Targets glutes and quads
Sit on the edge of a bench. Throwing your arms up as you go, jump in the air as high as you can, and then go back to being seated. Do this for 60 seconds. MAKE IT HARDER:Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench. Do as many as you can for 60 seconds, then switch legs.
4. One Legged Bench Lunges
Bench lunges are a great way to isolate one leg and target your quadriceps, hamstrings and glutes.
- Start by standing in front of a bench or picnic table. Make sure it’s not too high otherwise you will put too much pressure on your lower back.
- Step your right leg back and place the top of your foot on the bench with your hands on your hips for balance.
- Bend your knees and lower into a lunge. Make sure your front knee is in line with your ankle for optimal alignment.
- Extend your legs straight for 1 rep. Repeat 10x on one side and switch sides.
Targets butt, calves, quads, hamstrings, and glutes
Find a large hill located on grass. At the bottom of the hill going up, start running to the right, putting your right leg far right, and then following up with your left leg, planting it behind your right leg in a grapevine movement. Put your right leg out to the right again, this time following up with your left leg planting in front of your right leg. Continue alternating, increasing your pace and swinging your hips as you go. After 30 seconds of going uphill, turn around and go back, leading with the left leg.
6. Reverse Tricep Bench Dips
We spend time in every class at MOD Fitness toning arms. We like to target the triceps because it’s the largest muscle group in your upper arm and one of the first places we start to see a change in our clients. This is a great exercise to do anywhere — on the edge of your bed, a bench or even on the ground.
Targets chest, abs, quads, and calves
Choose a destination point in the distance. Imagine that you have a leapfrog partner, and crouch down, springing from your legs to leap over your partner. Once you land, plant your hands on the ground in front of you and kick your legs back to land in plank position. Then thrust your legs back to your hands so you’re in crouch position, leaping across your partner again to complete one rep. Do as many as you can in 60 seconds. MAKE IT HARDER: Use a partner to leap frog over.
8. Lateral Jumps with Jump Rope
Jumping rope is a great way to boost your heart rate for an added dose of cardio in your workout routine. Adding the lateral jumps will help improve your ankle and foot stability.
Targets butt, abs, and arms
On a playground, get in the middle of a sandbox. Assume a squat position and staying low, shuffle from left to right maintaining the same depth and posture the entire time. Hold your arms out perpendicular to your body for balance and to tone your arms. The slower you go, the more intense the isometric contractions will be — which may cause some shaky legs! Shuffle for 60 seconds, going back and forth in the sandbox as needed.
10. Bench Jumps
Find a bench that can be used as an alternative for box jumps. Make sure it’s not too high so you can successfully clear it. This will target your legs, glutes and calves in this exercise.
- Stand in front of a bench or picnic table. Start with your feet slightly outside your hips in a squat position and arms shoulder height.
- Jump up on the bench by accelerating from your lower body. Land in a deep squat position. Your back should be flat and hamstrings parallel to the ground.
- Extend your legs straight to a standing position with your shoulders, hips and feet in alignment. Press your arms down by your hips to complete 1 rep. Slowly step down from the bench and repeat 10x.
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