The Sit, Sit Up, Stand, Crawl, and Jump Workout

You guys, I tried so hard to come up with a more creative name for this workout, but I just couldn’t! “The Movement Workout” just wasn’t cutting it. But that’s basically what this little gem consists of: exercises that have to do with basic human movements.

The Sit, Sit Up, Stand, Crawl, and Jump Workout

In this workout, you will go through the exercises as prescribed in a circuit format (one right after the other). I like to do this one by assessing how much time I have to workout (20 minutes? 25? 30?) and trying to do as many rounds of the circuit as possible while keeping good form in that amount of time. You could also approach this by aiming to do 3-5 total rounds before calling it a day. Pick whatever feels right for you and what works with your schedule!

Here are some options/details for each move:

  • Wall sits: You can hold a regular bodyweight wall sit. To make it harder, add a dumbbell hold in front of your chest or place a plate on your legs.
  • Sit ups: I recommend doing these either with your arms crossed over your chest or with your hands behind your head. Keep your feet flat on the floor, and come to a full sit up. You can modify by taking it down a notch to a crunch, but you can make it harder by holding a weight in front of you or doing a sit up to overhead press with a dumbbell.
  • Single leg sit to stands: These are one of the most humbling exercises there is, in my opinion! I definitely recommend starting with bodyweight for this one. Once you master the movement without your knees wobbling or needing to put your other foot on the ground, add weight or progress to a heel tap or pistol squat variation.
  • Bear crawls: This is an awesome core stability move! Try doing 4 bear crawl walks forward and 4 bear crawl walks backward, for a total of 5 times. If you have more space to work with, you could just try going forward once for longer and backward once for longer.
  • Jump of choice: For this, choose your favorite jump and get after it for 1 minute. Think jumping jacks, squat jumps, jump rope, skater jumps, box jumps, plie squat jumps, etc. Free choice!

As always, if there are any questions let me know, and post your sweaty pics to social media! I love seeing you guys in action.

Reader’s, let’s chat! What would you have named this workout? Can you think of any other movements you would have added to the circuit?

Have fun!

Park Bench Circuit Workout

Oh hey. Miss me?

I’ve taken a step back from the blog a bit to work on things like planning my wedding (venue research takes so much TIME), starting to ask my bridesmaids to be a part of my wedding party (obviously need to put together theme gifts for that), putting together a memory book for my dad’s 60th birthday, and getting some preparations together for my friend Erica’s bridal shower this weekend. I also took some time to myself to just breathe and enjoy some downtime during the couple of weekends I had free.

Today I wanted to pop in and share a fun workout that I taught in my class yesterday morning. The theme was “all you need is a park bench.” If you don’t feel like exercising indoors, don’t have a lot of equipment at your disposal, or simply want to change things up a bit, this one is for you!

Park Bench Circuit Workout

In this workout, you will do each exercise for a total of 60 seconds before moving on immediately to the next move. Sometimes I find that 60 seconds can seem like a long time to do something for, so if that’s you, here are some ways you can break up some of the moves to make the time pass a little faster:

  • Step ups: Do 30 seconds of a true step up, but change the last 30 seconds to be a step up with knee lift. You can do this for both the front and side facing versions.
  • Pushups: Do 30 seconds of regular pushups. Then do 15 seconds of pushups with the right leg raised and 15 seconds of pushups with the left leg raised.
  • Climbers: Do 30 seconds of slow climbers and 30 seconds of faster ones. Warning: these burn your shoulders after a minute of pushups!
  • Toe taps: Alternate between 15 seconds slow taps, 15 seconds fast, etc.

Park Bench Circuit Workout

In class, we broke up the workout by doing a running lap around the Y in between each round of the circuit., and we did three rounds total. Short on time? Try just one or two rounds for a ten or twenty minute sweat sesh. Want more? Go for a fourth. Want to throw in some abs at the end? Try doing in and outs, bicycles, decline side planks, and elevated foot v-ups all with the bench as well.

There are a lot of options with this, just make it your own and pick something that works for you!

Park Bench Circuit Workout

At the end of class, we played on the monkey bars! Everyone took turns doing isometric holds in a chin up position. It was fun to play on the playground toys, but I wish there were more swings. One just isn’t enough for my class members to all do TRX inspired moves at the same time. I also wish we could go outside year round for bootcamp, baseball diamond, and playground workouts, but it’s already starting to get darker in the morning. What the heck!?

–Let’s chat–
Have you ever done a park bench workout? What other park bench exercises could I use in a different workout? What about playground moves in general?

Hope you guys have a great day!