Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.
My weekly hikes in the canyons and mountains around Los Angeles are my salvation. While you don’t need science to tell you that spending time in the great outdoors will make you feel ah-freakin’-mazing, research shows that the negative ions—invisible, odorless, and tasteless molecules—that surround you in nature have been shown to help combat the blues.
That’s why I wanted to create a workout that you can do anywhere—with no equipment other than a park bench. Head outside, breathe in that fresh air, and get ready to break a sweat.
Holly Perkins/Alyssa Zolna
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Complete one set of 15 repetitions of each move below in the order listed. After completing all six moves, rest for one minute and complete another round of all moves. Aim to complete three to five rounds of all six moves. You can create an interval-type effect by completing one round of the moves below, then walking or jogging for five minutes before completing the next round.
Subscribe X Close Subscribe X Close Plank Jacks
Place your hands shoulder-distance apart on the seat of a park bench. Step back into a straight-arm plank with your feet together. Keep your core strongly engaged and spine lengthened (a). Hop your feet open into a jack position, wider than your shoulders (b) and then immediately hop your feet back together. That’s one rep. Complete 15 reps.
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Split Squat Jumps
Stand with your back to the park bench and feet together. With a slight bend in both knees, place your right foot on the seat of the bench. Lower down into a partial squat (a) and then powerfully jump upward using your arms for assistance (b). That’s one rep. Complete 15 reps on this side. Switch legs.
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Place your hands on the ground directly under your shoulders. Step back to place your feet on either the seat or the back of the park bench. Position yourself with a bend at your waist so that your hands and shoulders are slightly in front of your hips (a). Bend your arms at the elbow and lower down towards the ground (b) and then immediately straighten your arms back to the starting position. That’s one rep. Complete 15 reps.
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Triceps Dip with Knee Tuck
Sit on the park bench and place your hands under your hips. Step your feet out so that your hips move off the bench. Contract your abs and bring your right knee into your chest with your arms straight (a). Bend your arms to lower your hips towards the ground and simultaneously straighten your right leg outward (b). From the bottom, press into your hands (to activate your triceps muscles) to return to the starting position. As you rise, contract your abs to pull your right knee back into your chest. That’s one rep. Complete 15 reps on this side, then switch legs.
Stand facing the park bench with your right foot on the seat (a). Lean onto your right leg and jump upward onto the seat of the bench as your left knee swings forward and up towards your chest (b). Slowly lower your left leg back down to the starting position. That’s one rep. Complete 15 reps. Switch sides.
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Side Plank Leg Lift
Place your right forearm on the seat of the park bench and step your feet out so that they are in alignment with your right shoulder and hips. Place your feet on top of each other and reach your left hand up toward the sky, bracing through your core (a). Squeeze your butt to stabilize your hips, and lift your left leg upward, pausing at the top for two seconds (b). Lower back down to the start position. That’s one rep. Complete 15 reps, then switch sides.