Picnic Table Workout

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WORKOUT

by Paul Young, BS, CPT

Now that summer is in full swing, you might find yourself beachside or at a barbecue. That does not mean you can’t get your strength and conditioning on still! Here is a workout for everyone using a picnic table, and either sand or grass.

For strength, go through every exercise, rest for 2 minutes, then do it again. 5 rounds.

For Conditioning, 5 rounds, 1 min rest between rounds

Warm-up:

  • Plank w/ Scapular Push-ups
  • Glute Bridge
  • World’s Greatest Stretch

Strength:

  • Bench Push-ups (10-20 reps): use the bench or table-top to put your hands (easier) or feet on
  • Squats (20-30 reps): use the bench as your end range of motion if needed
  • Hip-Extensions (10-15 reps each leg): with hands on bench, extend hip by pushing heel directly behind you
  • Bench V-ups (20-30 reps): while sitting on the bench, bring your knees to your chest, then push your feet straight out in front of you, then knees back to the chest again
  • Push-ups (10-20 reps): Diamond, regular, or knee
  • Bulgarian Split Squats (10-15 reps each leg): with one foot on the bench, lunge while keeping your knee in line with your big toe. For more ankle mobility, extend the knee past the toes (w/o the heel coming off the ground)
  • 45-degree Hip-Extensions: with hands on the bench, extend hip with heel pushing back 45 degrees (in between straight back and to the side)
  • Flutter Kicks: while on your back and your hands just below your gluts, lift your feet off the ground, point your toes, and alternate lifting and lowering your right and left leg

Conditioning:

  • Power Jumps (5-10 reps): jump on to the bench or tabletop in on big powerful movement– Find a spot where it would take you 5-7 seconds to get to running quickly, then mark that spot. Do the following exercises using that space.
  • Sprints (40 yards): sprint to the end, then sprint back
  • High Knees: lift the knees as high as possible the length of your marked area
  • Lateral Shuffle: Face sideways and shuffle your feet. Stay facing the same way to come back
  • Walk back to bench

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