Most of us think benches are for sitting. But fitness trainers throughout the nation have discovered that they also for fitness...
(above is 1 1/2 minute version for full14 minute version containing all 101 click here
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For fitness that feels twice as good. You don’t need fancy gym equipment, a lot of time, or workout clothes. All you need is a park bench and an open mind. That’s the basic premise of Nancercize, an innovative and practical fitness system and philosophy that takes you outdoors and restores a feeling of play and naturalness to your workouts. Nancy Bruning has discovered the double benefits of exercising while outdoors and she created Nancercize to help you get double benefits too. The exercises are based on tried-and-true calisthenics, yoga, martial arts, dance—and even some new moves–all adapted or created for the ordinary bench. The bench does it all—it makes exercises safer, easier (or more challenging, if that’s what you need) while giving you a “home base” outdoors. Feel extra energized, stronger, stretchier and happier with cardio walks and equipment-free exercises while enjoying the pleasures and additional health benefits of being outdoors in nature. - 101 exercises and variations – all on a park bench! - 36 workouts so you’ll never run out of ideas or be bored. - Great for individuals, couples, groups and families. - 207 pages, 300+ photographs. Why exercise when you can Nancercize? |
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As NYC Commissioner of Parks & Recreation, Adrian Benepe says in his introduction to the book:
“While millions of us have the good sense to occasionally sit on a park bench, breathe in the tree-purified air, and enjoy ourselves, Nancy now takes it to a new and unexpected level. She reminds us that it doesn’t take a fancy gym or special clothes or even a warrior’s state of mind to get healthy—and happy . . . It’s as easy as a stroll in the park with a stop at your favorite park bench.”
Turn a City Park Into an Outdoor Gym
Park benches
Start with single-foot step-ups. Advance to two-foot jump-ups. For both, stand all the way up and open your hips before carefully stepping back down. Turn around with your back to the bench for triceps dips: Place your hands behind you on the bench, bend your knees, balance on your heels, lower your body toward the ground until your arms are at a 90-degree angle, then push yourself back up to the starting position.
link
6 Strength Training Moves You Can Do with a Park Bench
...As for that lack of time and a gym membership, here's the deal: We talked to experts who say you don't need either to strength train. In fact, they helped us create a full-body program that you can do using a simple park bench -- and that's all. link
Tricep dip
Tone up those batwings with this easy move from Janette Janero, a personal trainer and group fitness instructor in Miami, Fla.
Step 1: Sit on the bench, and place your hands on the edge of the seat. Keep your legs at a 90-degree angle with your knees bent.
Step 2: Slowly dip your body until your arms reach a 90-degree angle, and then raise back up. Make sure you are using your arms and not your body to raise and lower. Do 3 sets of 10 dips with a 30-second rest between each set.
Challenge yourself: Keep one leg at a 90-degree angle and extend your other leg, resting the back of your heel on the ground. Do five dips, then alternate legs. This will work out your hip flexors and abdominal muscles as well as your triceps.
Step 1: Sit on the bench, and place your hands on the edge of the seat. Keep your legs at a 90-degree angle with your knees bent.
Step 2: Slowly dip your body until your arms reach a 90-degree angle, and then raise back up. Make sure you are using your arms and not your body to raise and lower. Do 3 sets of 10 dips with a 30-second rest between each set.
Challenge yourself: Keep one leg at a 90-degree angle and extend your other leg, resting the back of your heel on the ground. Do five dips, then alternate legs. This will work out your hip flexors and abdominal muscles as well as your triceps.
How to turn the park into a gym
by NAOMI COLEMAN, femail.co.ukIf you're fed up with the gym and want to make the most of the longer, lighter evenings, then why not turn your local park into a gym?
Stretch your thigh muscles
to warm up for your park workout
Apart from this, you can use trees as targets to sprint to, horizontal lines in car parks as markers to compete against with an exercise partner - and different terrain such as sand and grass to jog on.
To show you how to make the most of your local park, click on our picture gallery, right, to discover how to incorporate railings, benches, car parks and trees into your workout.
'Running around outside for an hour is far more interesting than pacing up and down on a jogging machine, and it means you're likely to stick to it for longer,' says Robin Cope of British Military Fitness, an organisation which arranges fitness classes in local parks.
Fall Fitness: 3 Total Body Exercises Using Only a Park Bench!
By TheDailyZeel | Healthy Living – Wed, Sep 19, 2012 3:33 PM EDT
By: StacyAtZeel
Fall is one of the best times of the year to take our workouts outdoors. Take
advantage of the crisp, cool temperatures - not to mention the swanky seasonal fashion - with certified personal trainer, ibodyfit founder and Zeel Expert Franklin Antoian's total body workout, coming soon to a park bench near you.
1. Decline Push-Up
If you've ever stopped in a park mid-run, then you've also most likely
done a push-up against a wall or park bench. Try a "decline push-up" to
add an additional challenge to your arms, legs and core.
- Face away from the bench.
- Squat down to the ground.
- With your hands in traditional push-up position, put your feet up on the ends of the bench.
- Repeat
