Now that spring has sprung, why not make a beeline for your nearest park bench—not only to top up your vitamin D reserves but to try this full-body workout too.
It’s a routine I used to program with my beginner-level senior clients because it’s simple and accessible.
It also demonstrates that you don’t need a gym or expensive equipment to move well and strengthen your body. And the routine can be easily adapted to make it easier or harder.
Plus, the bench can always revert to its original purpose of a seat where you can take a breather if the intensity of the workout ever gets too much.
How to do the 15-minute park workout
As well as a park bench (ideally one that isn’t occupied), you’ll need a lightweight, long-loop resistance band for the pulling exercises.
Perform eight repetitions of each exercise (on each side for the step-ups and mountain climbers) and keep rest to a minimum between each movement to complete one circuit.
Avoid rushing—perform each repetition with control.
After one round, rest for 30 seconds then repeat the circuit two or three times in total. Finish with some gentle stretching of your thighs, glutes, chest and back.
How to progress this workout across a month
If your muscles feel a little sore a day or two after the workout, keep moving gently to help ease any tension.
Aim to repeat the workout two or three times per week. Each week, increase the repetitions you perform to encourage your body to keep getting stronger.
So, in week two, aim for 10 repetitions per exercise, in week three aim for 12, and in week four aim for 14.
Workout overview
- Bench sit-to-stand
- Bench step-up
- Resistance band Romanian deadlift into bent-over-row
- Resistance band underhand pull-apart
- Bench push-up
- Bench slow mountain climbers
Exercise guides
1. Bench sit-to-stand
Reps: 8
- Sit on a bench with feet flat on the floor, knees bent at 90˚ and back upright.
- Cross your arms across your chest or extend your arms at shoulder height in front of you.
- Without using your hands, lean forward and push through your feet to stand upright.
- Without using your hands, slowly lower yourself back to sit on the bench, pushing your hips back and bending your knees.
Targets: quadriceps, hamstrings, glutes
Make it easier: Sit on a bench with arm rest (as long as it is stable) and lightly use your hands to help push you up.
Make it harder: Tap your butt gently on the bench before standing up, rather than completely sitting down.
2. Bench step-up
Reps: 8 each side
- Stand facing the bench and step your left foot onto the seat.
- Push through your left foot to extend your left leg and bring your right foot onto the bench.
- Step your right foot down, moving slowly with control, followed by your left.
- Perform all your reps on one side, then switch sides.
Targets: quadriceps, hamstrings, glutes
Make it easier: If balance is a concern, step your leading foot onto the seat, then back to the ground for each repetition, rather than stepping up onto the bench.
Make it harder: As you step down from the bench, step your leading foot back into a reverse lunge.
3. Resistance band Romanian deadlift into bent-over row
Reps: 8
- Stand on the resistance band with your feet hip-width apart and a slight bend in your knees, holding the ends of the band by your sides.
- Engage your core and retract your shoulder blades to engage your back muscles.
- Keeping a flat back and neck neutral throughout, hinge forward from your hips and push your butt back to lower the ends of the bands.
- Bend and lift your elbows up past your torso to pull the ends of the band to your hips.
- Extend your arms with control to lower the ends of the bands.
- Push your hips forward to stand upright.
Targets: hamstrings, glutes, lower back, upper back, biceps
Make it easier: Only stand on the resistance band with one foot to reduce the tension in the band.
Make it harder: Perform two bent-over rows for every one Romanian deadlift.
4. Resistance band underhand pull-apart
Reps: 8
- Stand holding the ends of the resistance band with your palms facing away from you.
- Extend your arms in front at chest height, with tension in the band.
- Retract your shoulder blades slightly to engage your upper-back muscles.
- Pull the band apart, opening your arms out wide to your sides.
- Slowly return your hands in front of you to complete the repetition.
Targets: upper back, rear deltoids
Make it easier: Place your hands further apart so there’s less tension in the band.
Make it harder: Bring your hands closer together to increase the resistance as you pull the band apart.
5. Bench push-up
Reps: 8
- Place your hands shoulder-width apart on the back of a bench.
- Step back to straighten your arms and form a straight line with your body from your shoulders to your heels.
- Engage your core to keep your body stable.
- Slowly bend your elbows to lower your chest toward the bench.
- Extend your arms to push your body back to the starting position.
Targets: chest, shoulders, arms, core
Make it easier: Position your feet closer to the bench.
Make it harder: Move your feet further away from the bench or perform the move with your hands on the seat so you are closer to the ground.
6. Bench slow mountain climber
Reps: 8 each side
- Place your hands shoulder-width apart on the back of a bench.
- Step back to straighten your arms and form a straight line with your body from your shoulders to your heels.
- Engage your core to keep your body stable.
- Slowly bring your right knee toward your right elbow, then back to the start.
- Repeat on the other side, alternating sides with each rep.
Targets: core
Make it easier: Bring your feet closer to the bench.
Make it harder: Move your feet further away from the bench or bring your knee toward your opposite elbow to challenge different core muscles.
