Mind & Spirit

Whole Life Makeover: Park Bench Step-Ups

Canadian Living
Mind & Spirit

Whole Life Makeover: Park Bench Step-Ups

Personal trainer Michelle Cederberg is one of the experts helping former Olympic luge athlete Kathy Salmon Farstad regain control over her work, personal and physical life. To start you on your own road to fitness bliss, head to a park and try these exercises, then share your fitness goals and quandaries with Michelle and other Canadian Living readers in our Whole Life Makeover forum.

Michelle believes in keeping workouts fun and interesting so her clients stay motivated. She's back with even more exercises that you can do indoors with minimal equipment, or – now that summer is on its way – take outdoors for a fun and challenging circuit in the park.

Start on your regular walking or running workout with a good 10 minute warm up. Choose a route that takes you through a park or some place with park benches, playground equipment, cement retaining walls, stairs, or hills – your very own outdoor gym.

Alternate run/walk intervals with the exercises below. You'll be amazed by hard you'll work and how quickly your regular run/walk will pass by.

Click under the picture to see the exercise.

All Exercises
Ball squats
Abdominal crunch and Leg drops
Hamstring ball curl
Calf raises
Fitball pushup
Bent over reverse fly
Seated band row

Fitness in the Park Exercises
Park Bench Push-Ups
Park Bench Step-Ups
Park Bench Tricep Dips
Park Bench V-Sits
Jump-Up Reverse Chin-Ups
Walking Lunges
Front Bridge Stair or Hill Run/Walk

Tips on all exercises

Michelle Cederberg is a longtime fitness instructor, teacher, personal trainer and public speaker. She heads the personal-training departments at Heaven's Fitness and Fountain Park health clubs in Calgary. Cederberg has a master's in kinesiology from the University of Calgary and specializes in exercise-and-functional fitness and exercise-and-health psychology. Cederberg teaches in the faculty of physical education at Mount Royal College in Calgary and gives presentations on numerous health and wellness topics across Canada and the United states to fitness leaders, teachers and the general population.


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Mind & Spirit

Whole Life Makeover: Park Bench Step-Ups