My Park Bench Bodyweight Circuit (Or: How I Stopped Skipping Workouts When Traveling)

Did you know a park bench can basically replace an entire gym membership? I’m not kidding! Last summer I was traveling for three weeks straight and I refused to pay for a day pass at some random gym in every city I visited.

So I found a bench. Then I found another bench. Pretty soon I had a whole routine figured out, and honestly, it kicked my butt more than some machines ever did. If you’ve been putting off working out because you “don’t have equipment,” this is your sign to stop making excuses.

Why a Bench Actually Works So Well

Here’s the thing nobody tells you: a bench gives you elevation and a stable edge, which changes the difficulty of basically every bodyweight move you know. Push-ups become harder or easier depending on which way you face it. Step-ups turn into a legit leg burner. And dips? Oh man, dips on a bench will make your triceps hate you in the best way.

I remember the first time I tried bench dips after not doing them in like two years. I did maybe eight reps and had to sit down for a solid minute. My arms were shaking. It was humbling, ngl.

The Basic Circuit I Use

This is the exact circuit I’ve been running for months now, tweaked a little depending on the day. Do each exercise for 40 seconds, rest for 20, and move to the next one. Three rounds total is usually plenty.

• Bench push-ups (hands on the bench, feet on the ground)
• Step-ups (one leg at a time, alternate each rep)
• Bench dips (this is the one that gets everybody)
• Bulgarian split squats (back foot resting on the bench)
• Incline mountain climbers (hands on the bench edge)

Some days I’ll add a sixth move, like decline push-ups where your feet are up on the bench instead of your hands. Those are brutal, honestly. Don’t try those until you’ve got the regular ones down, or you’ll faceplant. Ask me how I know.

A Mistake I Made Early On

When I first started doing this, I picked a bench that was way too high. It was one of those tall decorative ones, not an actual park bench, and my form was all messed up because of it. My squats looked more like awkward half-crouches.

Lesson learned: find a standard-height bench, like the ones you’d see at most public parks. If you’re not sure what height works, the American Council on Exercise has some solid general guidance on equipment setup and form that translates well to outdoor workouts too.

Progressing Without Adding Weight

You don’t need dumbbells to make this circuit harder. Slow down your reps. Add a pause at the bottom of your push-up. Try single-leg step-ups without touching your other foot down between reps.

I started doing tempo push-ups, three seconds down, one second pause, then explode up. It sounds simple. It is not simple. My chest was sore for two days after trying that for the first time.

What About Recovery?

This part matters more than people think, especially since you’re outside and probably walking or running to get to the park in the first place. Stretch after, drink water, and don’t skip your rest days.

I used to just power through soreness because I felt guilty taking a day off. That’s a rookie mistake. The Mayo Clinic has a good breakdown on why rest days actually help you build strength instead of just being “wasted time.”

Why This Works So Well for Beginners and Pros Alike

Whether you’re just getting into fitness or you’ve been lifting for years, a bench circuit scales to wherever you’re at. Beginners can do knee push-ups on the bench edge. Advanced folks can add plyometric step-ups or explosive dips.

It’s one of those workouts that never feels stale because you can rearrange the order, add rounds, or throw in a jog between sets if you’re feeling ambitious. I’ve done this circuit in like six different countries at this point. Same bench, different scenery every time.

Give It a Shot This Week

Look, you don’t need a fancy gym or a bunch of equipment to get a great workout in. All you need is a bench, some motivation, and maybe a water bottle. Adjust the reps, the rest time, and the exercises to fit your own fitness level, because what works for me might need some tweaking for you.

Just remember to warm up first and listen to your body, especially if you’re new to bodyweight training or coming back after time off. And if you’re hungry for more workout ideas like this one, swing by the AM Ritualist blog for more tips on building routines that actually stick. Go find yourself a bench and get moving!