Outdoor Bench Full Circuit
A session made for outside, in a park or on a path.
The workout
-
Bench Step-Up Drive
3 × 12 reps each side · 20 s rest
Step fully onto bench driving opposite knee up, then step down with control and repeat.
-
Chair-Assisted Bulgarian Split Squat
3 × 10 reps each side · 25 s rest
Rest top of back foot on chair behind you, lower into a lunge keeping front knee tracking over toes.
Easier: Reduce range of motion or hold chair for balance
-
Bench Incline Push-Up
3 × 12 reps · 20 s rest
Hands on bench edge, body in a straight line, lower chest toward bench then press back up.
-
Outdoor Bench Lateral Hop
3 × 30 s · 20 s rest
Hop side to side over the low end of the bench or a marked line, landing softly with bent knees.
-
Chair Supported Single Leg Deadlift
3 × 8 reps each side · 25 s rest
Hold chair lightly for balance, hinge at hips extending one leg back while reaching opposite hand toward ground.
-
Outdoor Bench Plank Shoulder Tap Walk
3 × 30 s · 20 s rest
Hands on bench in plank, alternate tapping opposite shoulder while keeping hips stable and level.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More outdoor workouts
Also in: Chair workouts