Full-Body Workout Using Just a Park Bench

Full-Body Workout Using Just a Park Bench
June, 26, 2018



Get Outside and Get Moving

The sun is shining and the last place we want to be is cooped up in a gym! That’s why we asked Rosalie Brown to help us bring our workout outdoors. It’s great to stay active biking, hiking or running outdoors. However, a bodyweight workout isolates your muscle groups so you can improve strength and burn fat. This 100 rep park bench workout is a full-body routine that requires no weights. Join the 100 rep challenge with us!




Watch the Video Below



Read the Full Video Transcription

Kathe: Hi everyone, welcome back to Dr. Ho’s healthy living blog. We are so thankful to be joined by the always-wonderful Rosalie Brown today. Now, Rosalie, I hear you have a special workout for us today.

Rosalie: Yes, I know you’re getting outdoors, you’re doing your power walking, and that’s great for your cardio, but I need you to get some muscles because when you’re strong it increases your fun-gevity factor. You can do more in life. Cardio is great for the heart, muscles great for the body, let’s do both.

Kathe: All right, so all the exercises Rosalie’s gonna do today, you can do anywhere. You can do it on a park bench like we’re gonna show you, you can do it on your sofa, you could do it on a log, basically anywhere, because we want to make this as easy as possible for you to do.

Kathe: Okay Rosalie, I’m gonna let you get to it.

Rosalie: I’m ready!

Kathe: Okay.

Rosalie: All right, we’re gonna start our 100 rep workout. I know it sounds scary, but it’s different exercises. You’re gonna be fine, but you can tell everybody, “I did the 100 rep workout today!”

We’re gonna start off with toe taps. So you’re just gonna go in front of your bench and tap up, and up, and three, and four, and five, and six, and seven, and eight, and nine, and ten.

From out step-ups, we’re gonna move into squats. Squats a great exercise for your booty. So you’re just gonna tap down, stand up, here’s two, very good, three, awesome, four, five, six, seven, eight, nine, and that’s 20 reps, good job.

Our third exercise works the triceps. Place your hands on the bench, sitting nice and tall, and slide down, and up, two, three, four, nice, five, six, seven, eight, nine, and 10.

From our triceps, we’re gonna do some pushups. So you’re just gonna flip around, place your hands on the bench, and go down and up. Now if this is too challenging, just hold a plank. Or keep on going with those pushups. Here we go, we got six more. Six, and five, four, three, two, and one.

From our pushups, we’re gonna be working the legs, so just flip your body around, place one foot on the bench, and you’re going to dip straight down, and up. Notice I’m using my hands for a little extra balance. Very nice, we got six, and five, four, three, two, switching legs, here we go.

Place your foot down, other foot on the bench, and dip down, and up, two, very nice, three, four, five, six, we got three more, three, two, and awesome!

All right, from our lunges, we’re going to mountain climbers. Great for the upper body and the abs. Back into that plank pushup position, and we’re gonna drive our knees in. One, two, so good, three, four, five, six, seven, eight, nine, 10.

Excellent, all right, the next move, one of my favorites: jackknife abs. You can really do these anywhere. So you’re gonna bring your legs in, tap down for beginners, advanced, extend. Here we go 10, nine, eight, seven, six, five, four, three, two, one.


For our last exercise, you get to put your feet up on the bench, you get to lie down, and we’re gonna do some hip thrusts. Get up into a high bridge pose, squeeze your glutes hard, and then thrust for 10, nine, eight, seven, six, five, 96, 97, 98, 99, 100! So doesn’t that feel good, to be able to do 100 reps for a workout? Feeling strong. Good job.

Come on, Katherine, it’s your turn now!

Kathe: Okay guys, this is something that you can do, whether it is outdoors or indoors, you can make time to do this in your schedule, and do the 100 rep workout. Until next time, we’ll see you then, bye.

Rosalie: High five.

Kathe: Whoo!


Watch the Full Workout On Rosalie Brown’s Channel