Try this park-bench routine to get your strength-training fix

Try this total-body circuit session anytime your workout needs a breath of fresh air. (Vahdaneh Vahid, Al Arabiya English)

Do not limit yourself to indoor training when you can get fit with a fun and effective strength-training routine and soak up some vitamin D while using only a park bench. Try this total-body circuit session anytime your workout needs a breath of fresh air.

Single-leg plyometrics

- place your left foot on the bench, your knee bent at a 90-degree angle, your right foot extended behind you
- explode up off your left foot, bringing your right knee up toward your chest
- swing your right arm backward and your left arm forward to create more momentum
- land your left foot back on the bench, your knee slightly bent as you reach your right foot back behind you, returning to the starting position
- immediately explode back up into the air, continuing the explosive hops on one leg for 20 to 30 seconds before you switch sides

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Plyometric push-ups

- place your hands on a park bench, just under your shoulders (arms should be fully extended)
- walk your legs behind you until you are balanced on your toes and your body forms a straight line
- bend your elbows and lower your chest to the bench
- press powerfully through your palms, exploding backward as you extend your elbows, pushing yourself away from the platform
- land back on the platform with your elbows slightly bent, lowering your chest back toward the bench
- continue for 30 to 60 seconds

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Single-leg lunge

- stand facing away from the bench with your feet hip-width apart
- place one foot on top of the bench, keep the remaining leg firmly on the ground and maintaining a good upright posture
- bend both knees and lower your torso toward the ground
- when your back knee is almost to the ground and your front knee forms a 90-degree angle, reverse the movement and press yourself back to standing
- continue for 30 seconds before switching sides

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Dips

- sit on the edge of a bench, your hands gripping it directly outside your hips
- place your feet on the ground in front of you, your knees bent at a 90-degree angle
- shift your weight forward and slide your butt off the bench, keeping your arms fully extended (you should be supported only with your hands and feet)
- bend your elbows backward and lower your butt toward the ground
- when your elbows form a 90-degree angle, reverse the movement and return to start
- continue the exercise for 30 to 60 seconds

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Last Update: Wednesday, 20 May 2020 KSA 09:48 - GMT 06:48
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