The “some people like kale” unforgettable park bench workout

by Kim on October 11, 2013

First thing’s first: the winner of the Energybits has been chosen! Is it you?

Ahhhh fall…

The perfect time to take those long, romantic walks in the woods, kicking up pretty leaves and blissfully pretending that fall is not just the precursor to the Season-Which-Must-Not-Be-Named.

It’s also the perfect time to wander up to one of the million benches you pass along the way, and bust out a quick workout! Am I right?!?

In fact, you JUST SAW a whole Park Bench Workout in <standard, predictable fitness magazine> last week!!

Except…dangit…now you can’t remember any of the moves. And whoever you’re romantically walking with is going to think you’re a total loony case if you start randomly jumping ship along the path to…work out? Right now??

Well. I can’t help you with the loony case thing, but I might be able to help you with your memory.

Introducing:

Park Bench Workout

In other words:

Some = Step-ups

People = Plank

Like = Lunges

Kale = Kickstarter

Though = Tricep dips

Secretly = Squat sits

Prefer = Push-ups

Doughnuts = Dancer legs

(P.S. If you like kale and wouldn’t actually prefer doughnuts, thank-you-very-much, don’t hate me. I just needed something easy to remember that involved all the right letters, and this was the best I could do. Just a joke, folks!)

Notes:

Complete as many reps as you can before moving on! (About 15-30, but no need to over-complexify the workout by memorizing counts.)

Depending on time, repeat the whole circuit 2-3 times. Or, maybe, do it once at each bench you pass!

Descriptions of Moves:

Step-ups: Stand facing the bench. Then, pick your poison (depending on the stability of the bench and what you’re most comfortable doing in public):

1. Step up, opposite knee to sky, step down, reverse.

2. Step up, jump, land on bench, step down.

3. Step up, squat, step down.

4. Step up and down as fast you can, with only one foot on the bench at any time (aka shuttle runs).

Plank: Hands on the ground, feet on the bench, back ramrod straight. Hold as long as you can!

Bonus: Throw in some push-ups!

Lunges: Stand far enough in front of the bench so that the toe of your shoe can just reach it behind you. Bend your forward leg into a lunge, careful not to extend knee past toe. Repeat with the other leg.

Kickstarter: Sit on the very edge of the front of the bench seat. (Like you’re watching Gravity or <insert other less-awesome suspense movie>). Lift your knees up, hold onto the bench for support, and then press your feet straight out in front of you as you lean back slightly. Pull your knees back in and repeat.

Tricep dips: Sit forward off the edge of the bench, supporting yourself with only your arms. Then lift and lower your body, using only your tri’s.

Squat sits: Stand a few inches away from the bench with your back towards it, feet shoulder-width apart. Sit/squat down, barely allowing your weight to rest on the bench, then stand up again quickly, lifting with your legs. Sit down and stand up as fast as you can.

Push-ups: Get in plank position, hands on the bench and feet on the ground, and do push-ups.

Bonus: When you get to the top of the push-up, pop up (push your hands up off the bench with a little momentum) before going down again.

Dancer legs: Stand behind the bench, holding the bench back with one hand for balance. Lift your outside leg in front of you and do small circles or mini-lifts at the top of the lift. Repeat with your leg to the side, and then behind you. Then repeat on the other side.

Happy Friday!

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{ 5 comments… read them below or add one }

char eats greens October 12, 2013 at 10:30 am

I was wondering what the name was all about. Now if only I could come up with study tactics like that, that actually STICK in my brain! (I’m sure I’ve STICK as an acronym before, but just forget now haha.)

I do love me some kale, but clearly donuts, for the win. Do the kale workout FOR the donuts. Now THAT’S the next workout you must make up! haha
char eats greens recently posted…CSA pickup: week 16 + life latelyMy Profile

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Kim @ Hungry Healthy Girl October 11, 2013 at 9:57 pm

The title of this workout is too funny! And it looks like a very challenging workout too!
Kim @ Hungry Healthy Girl recently posted…Checking Items Off of my Fall Bucket List with Healthy Applesauce BreadMy Profile

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Alex @ Alex Runs For Food October 11, 2013 at 5:43 pm

So sad I didn’t win the giveaway :( I’d love to try energy bits but their so expensive.
I love kale…. But I would totally prefer doughnuts!!
Happy friday
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Kim October 11, 2013 at 4:55 pm

Love this workout (and the catchy phrase!).
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Katie @ running4cupcakes October 11, 2013 at 2:45 pm

woo hoo for Friday. . . although I bummed I didn’t win the giveaway!! I need to get some more of those, especially for when Luke is teething again!!

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