Ready to strengthen your lower body and build a resilient core? This dynamic 20-minute workout is ideal for any outdoor space, utilising just a park bench and some open ground. It’s designed to enhance your stability, power, and overall functional fitness.
- Duration: 20 minutes
- Equipment: Bench (or sturdy step), Open Space
- Difficulty: Beginner / Intermediate
- Targets: Lower Body, Glutes, Hamstrings, Quadriceps, Core, Lower Back
Always begin with a 2-3 minute light warm-up (e.g., leg swings, gentle marching) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.
The Workout
Perform 3-4 rounds of the following exercises. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Step-Ups (on Bench)
Place your entire foot on the bench, drive up through your heel to stand tall, then step down with control. Alternate legs.
Modification: Use a lower step or perform on flat ground for a simpler version. For more challenge, hold a heavy object or wear a rucksack.
Reps: 10-15 repetitions per leg.
2. Walking Lunges
Take a controlled step forward, lowering your back knee towards the ground until both knees are at roughly 90 degrees. Push off your front foot to step into the next lunge.
Modification: Perform static lunges (staying in place) if space is limited or for stability. For more challenge, hold a heavy object or wear a rucksack.
Reps: 10-12 repetitions per leg.
3. Plank (Standard or Variations)
Position yourself on your forearms and toes, maintaining a straight, rigid line from head to heels. Engage your core tightly.
Modification: Perform on your knees for less intensity. For more challenge, try side planks or planks with alternating leg lifts.
Duration: Hold for 30-45 seconds.
4. Glute Bridges
Lie on your back with knees bent, feet flat on the ground. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.
Modification: Perform with one leg extended for a unilateral challenge. For more challenge, place a resistance band around your knees.
Reps: 15-20 repetitions.
5. Box Jumps (or Bench Step-Ups)
Stand in front of a sturdy bench or low step. Explode upwards to land softly on the bench, then step or jump back down. If jumping is not suitable, perform powerful bench step-ups.
Modification: If jumping is challenging, perform dynamic step-ups where you step up quickly. For more challenge, find a higher, stable surface (ensure safety).
Reps: 8-12 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.
