Ready to build functional strength and power using just your bodyweight and common park elements like a bench? This 20-minute routine is designed for intermediate users looking to challenge their major muscle groups with effective, no-machine movements. Get ready to feel strong and accomplished!
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Pull-up Bars (for inverted rows, if available)
- Difficulty: Intermediate
- Targets: Full Body (Legs, Glutes, Chest, Back, Shoulders, Triceps, Biceps, Core)
Always begin with a 2-3 minute light warm-up (e.g., light cardio, dynamic stretches) and finish with 2-3 minutes of gentle stretching for the muscles you’ve worked.
The Workout
Perform 3 rounds of the following exercises. Focus on controlled movements and proper form. Take a short rest (45-60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Bodyweight Squats
Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest up and back straight. Push through your heels to return to standing.
Modification: For increased challenge, try jump squats or pistol squat progressions (holding onto a support).
Reps: 12-18 repetitions.
2. Push-ups
Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.
Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline push-ups (feet elevated on a bench).
Reps: 8-15 repetitions.
3. Inverted Rows (Low Bar)
Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.
Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.
Reps: 8-15 repetitions.
4. Bench Dips
Place your hands on the edge of a sturdy bench, fingers pointing forward. Lower your body by bending your elbows, keeping your hips close to the bench. Push back up using your triceps.
Modification: For an easier version, keep your legs bent with feet flat on the ground. For more challenge, extend your legs fully or elevate your feet on another surface.
Reps: 10-18 repetitions.
5. Plank (Hold)
Start in a forearm plank position, body forming a straight line from head to heels. Engage your core tightly, avoiding any sagging or arching of the back.
Modification: Perform on your knees for less intensity. For more challenge, try a single-arm or single-leg plank, or a plank with hip dips.
Duration: Hold for 30-60 seconds.
6. Glute Bridges
Lie on your back with knees bent, feet flat on the ground near your glutes. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower back down.
Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.
Reps: 15-20 repetitions.
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
