A quick, full-body, no equipment workout! All you need is a park bench (or sturdy chair). Do this bodyweight workout during a jog for some resistance training or as a fun, effective workout for busy moms while the kids play at the playground.

As moms, we’re busy! Multitasking is our specialty, so why not bring that to your workout? Don’t get me wrong, I love a good weightlifting session at the gym, but making time to get to the gym doesn’t always happen with kids. And with the recent break from the cold snap, warmer temps, and sunny weather we’ve been having (in January!!), I’m trying to be outside and enjoying the sunshine as much as possible.

Ever since getting a bicycle for Christmas, my older daughter has been asking to bike to the park EVERY day. She usually asks me to chase her around the playground, push her on the swing, or give high fives as she spirals down the slide. Recently, there were a lot of other kids at the playground, and my very outgoing girl quickly made friends with them.

I suddenly didn’t know what to do! She didn’t need me to play with her, but sitting on the bench sounded really boring. Plus, it was a just little cool and I needed some activity to stay warm, so I did a little workout on the park bench while she played and ended up getting a great workout that re-energized me for the rest of the afternoon while she burned off some energy!

Park Bench Workout


Try this workout next time you take your kids to the playground, during a jog in the park to work in some resistance training, or whenever you just need to squeeze in a quick, no-equipment workout. All you need is a park bench (or sturdy chair at home)!

15 Minute Park Bench Workout

15 Push Ups

10 Step Ups with Knee Lift

20 Tricep Dips

20 Mountain Climbers

15 Knees to Chest

20 Toe Taps

10 Split Squats (each leg)

10 Pistol Squats (each leg)

10 Side Squats (each leg)

Complete the entire circuit 2-3 times with a 1-minute rest between circuits

Park Bench Workout