Don’t just sit on the park bench, watching the world go by. Use your visit to the park as an excuse to get moving.

Begin with step ups – simply step up and down for 30 seconds with one leg and then repeat on the other for 30 seconds.

Dips – work your triceps, the backs of the upper arms, by performing 1 minute of dips

Push-ups – place your hands on the bench to focus on the fronts of the shoulders and upper part of the chest, or go for an intense decline push-up with your feet on the bench and hands on the ground to emphasize the lower chest fibers. Go for 1 minute.

Elevated lunge – work your glutes by facing away from the bench and placing one leg up on the seat. Keep the front knee behind the toes as you bend and extend into a lunge – do 30 seconds each leg.

Repeat this sequence 5 times for a 20 minute, total body workout.
For more from Andrea Cespedes, check out www.fitnessbetweenfriends.com, or catch her at the Briargate YMCA.