Take Your Workout to a Picnic Bench:

Take your workout to a picnic bench l www.destinationfittraining.ca

It’s July and the weather could not be more perfect to take your workout outdoors.

This month as a fitness expert, Personal Trainer and owner of Destination Fit (the in home personal training company) I had the honour to write this exact workout routine for Neighbours of Port Credit Magazine… and with glowing permission from Leanne Pauchuk (the magazine’s content coordinator) I created these easy to follow “how to” videos so that not only can you read about how to do the exercises, but you can see them for yourself. 

For this workout, if you don’t have access to a picnic bench, you can  use any seating object as long the surface is flat and stable.  Try it and see:


 Picnic Bench Workout:

Park Bench Step ups:

Tone your legs and work your cardio with this one move.  Make sure to press with the heel as you step up. This activates your gluteus muscles (the muscles in your bottom) giving you a natural toned lift.

  • Stand up tall facing the park bench. Hands on hips.
  • Place your right foot on the seat.
  • Place the weight on your right heel as you step up.
  • Tap left foot on the seat.
  • Then lower your left leg down first followed by your right.
  • Repeat on same leg 1 minute then do other side 1 minute.


Lower option:  Instead of stepping up onto the bench, stand up tall, bend your knee (as if you were about to step up) and lift your leg so your foot is parallel to the bench seat. This option tests your balance and trains your heart without stepping onto a high surface.

Push ups using bench:

The bench is so versatile you can take bench push ups from beginner all the way to advanced.

Begin using the easiest option (the back of the bench seat). As the exercise gets easier use the bench seat. For the most advanced option bring a mat and place it in front of the bench. Elevate your legs on the bench as you do the push ups on the ground.

  • Place your hands on the top of the bench just outside of shoulder width.
  • Place the weight in your hands and take a few steps away from the bench (so your body is on an angle).
  • Inhale as you bend your elbows and squeeze your shoulder blades together.
  • Exhale as you push up and straighten your elbows.
  • Repeat 15 times.


Travelling plank:

Tone your stomach while sculpting your arms, all with this one park bench workout move.

Much like the push up you begin using the back of the bench, then progress to the seat, followed by putting your feet on the bench.   Here is the intermediate option (hands on seat):

  • Begin at the left side of the bench.
  • Get in a push up position (Place hands on the bench shoulder width apart and step your feet away from the bench).
  • Keep your torso rigid, belly button to spine as you step your right arm and right leg to the right.
  • Then bring your left arm and left leg to the right.
  • Repeat until you’re at the right side of the bench. Then travel back left.
  • Travel each direction 5 times (for a total there and back of 10 times).



This is the most popular exercise for toning the backs of your arms. As you age the backs of your arms lose muscle and accumulate fat, but you can combat the wobble with this easy to do park bench exercise.

  • Sit on the bench legs at a 90 degree angle.
  • Roll your shoulders back and place your hands on each side of your hips.
  • Lift your bottom off of the bench (weight on arms)
  • Inhale as you bend your arms and slide your bottom towards the ground.
  • Exhale as you push up and straighten your arms.
  • Repeat 15 times.

To make this exercise more advanced, straighten out your legs. The further your legs are from the bench, the more advanced the exercise becomes.


What did you think? leave a comment below



  1. Brian and Felicia White | July 2, 2015 at 3:21 pm

    Such excellent tips on training using a picnic bench Alicia! Very helpful info! Thanks so much for sharing so we can all feel and look our best. Appreciate you! :)

    • Alicia Jones | July 3, 2015 at 6:31 am

      Thanks so much Brian and Felicia!!! Anything to help make the world a healthier place !! 😀

  2. Hannah V. | July 3, 2015 at 1:27 am

    Will definitely give these a try next time I go down to the park! Video is super helpful :)

    • Alicia Jones | July 3, 2015 at 6:30 am

      Thanks so much Hannah! i hope you enjoy! 😀

  3. Tara Woodruff | July 3, 2015 at 11:36 pm

    I really appreciated How you showed us How to do the gentler versions!! A Person of my size and Current Physical Fittness level Could Do These and Get Benefits from them with out Injury!! Thank you!

    • Alicia Jones | July 4, 2015 at 5:54 am

      I’m so glad the lower options work for you Tara! This article is meant to get everyone fit at all levels so I’m very happy it wored! 😀


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