Outside Bench Workout

During these cold winter months, it might seem even more appealing to work out inside your gym. However, few realize that working out outside has a lot of advantages! It improves your mood, confidence and mental fatigue. Moreover, a lot of people are faced with a winter depression. The days get shorter, it's cold and dirty outside, and you don't see a lot of sunlight. But when you're working out outside your body will get some sunlight which will generate Vitamin D. Also, exercising causes your body to make endorfine. This hormone will make your bad mood disappear.

Put your thermo underwear and your beastmode on, because we have an outside bench-workout lined up for you that will definitely make you happy (think of all the endorphines! ;)). The only thing you will need for this workout is a little bit of motivation, fresh air and a park bench. Adios winter depression!

Outside Bench Workout

High knee step ups

Lift your left foot on the bench and move your right leg to the front and up. Bend your knee in an angle of 90 degrees and hold this position for a couple of seconds. Slowly move downwards. Change leg after 10 repetitions and start the exercise with your right foot on the bench. Do this exercise 3 times and shake your legs loose in between sets.

Bench pistol squat

Sit down on the bench and slowly move up with your right leg. Make sure to keep your left leg stretched. If it's not possible to keep your left leg stretched, you can also bow your left knee a little to make it somewhat easier for you. Slowly go down until your buttocks hit the bench and go up again. Make sure that you don't sit on the bench. Change legs after doing 10 repetitions with 1 leg. Do this exercise 3 times and shake your legs loose in between sets.

Tricep dips

Put your hands behind you on the bench with your palms in the opposite position of your body. Push yourself up. This is your starting position. Slowly lower yourself with a straight back and look straight ahead. Lower yourself until your elbow is as high as your shoulder. Push yourself up until your elbows are locked. Do 10 repetitions and shake your arms loose. Repeat this exercise 3 times.

Backward lunges

Face the bench with your back. Step one step ahead with your right leg and place your left foot on the bench. Leave the top of your foot on the bench and slowly lower your left knee. Go up slowly and repeat this movement. Repeat 10 times and switch legs. After this, shake your legs loose and repeat this exercise 3 times.

Push ups

Place your hands on the bench in the same line as your shoulders. Keep your face towards the bench and stretch your arms as far as possible. Make sure to not bend your back and to keep your body stretched. Slowly lower yourself by means of the elbows. Keep your back straight and your muscles tight. Prevent your body from hanging on your shoulders and make sure to strengthen your entire body. Do 10 repetitions, shake your arms loose, and repeat this exercise 3 times.

Bench jumps

Get down on your legs and jump with both legs on the bench. Make sure that both feet are flat on the bench. Stretch legs and slowly get back on the ground again. Repeat this 10 times, take a 20 seconds break and repeat this exercise 3 times.

It is appealing to hide under your warm blanket on the couch, but after this workout, we can guarantee you'll be super proud of yourself. You know what they say: summer bodies are made in winter!