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MON WED FRI SAT SUN MON WED FRI SAT Squats to Bench: 3 sets, 20 reps Walk Up or Jump* on Stairs: 3 minutes Tricep Dips on Stairs: 3 sets, 12 reps Plank on Swing: Hold for 60 seconds Swing Crunches: 3 sets, 15 reps Pikes: 3 sets, 15 reps Leg Raises: 2 sets, 30 reps each leg Holding Position on Bar: 90 seconds Step-Ups: 2 sets, 30 reps each leg Split Squats: 2 sets, 30 reps each leg Incline Push-Ups: 3 sets, 10 reps Tricep Dips: 3 sets, 12 reps V Crunches: 2 sets, 20 reps Bicycles: 2 sets, 20 reps Stand facing away from bench. Bend at the knees and slowly lower down until your bottom taps the bench. Then come back up slowly and squeeze. Find some stairs on a jungle gym and walk up and down them as fast as you can for 3 minutes. *For a challenge, jump instead of walk. Find stairs or a low ledge of a jungle gym. Put your hands behind you on the step or ledge, knees bent and feet on floor. Bend at the elbows and lower your body down. Push back up to straight arms and squeeze your triceps. With your feet on the ground, place your hands on the seat of the swing and lean your body forward. Squeeze your muscles to keep your body steady. The lower you go, the harder it will be. *For a challenge, place your feet on the swing and hands on the ground. Position yourself in a plank position with your feet on the seat of the swing and your hands on the ground. Bend at the knees and pull your legs into your chest. Position yourself in a plank position with your feet on the seat of the swing and your hands on the ground. Bend at the waist, pull your legs in and push your butt up to the sky. Stand straight holding on to the side of a jungle gym for stability. Lift right leg back behind you as you squeeze your glutes. Repeat motion with left leg. Place your hands on a bar and push your body up so your arms are straight. Squeeze all your muscles and hold your body in this position. *For a challenge, do some pull-ups! If the bar is too low, put your legs out straight in front of you on an angle and your feet on the ground. Pull chest up to the bar. Stand facing away from bench with right leg up on bench and the left leg straight. Bend both legs until the right knee is almost touching the floor. Make sure your left knee is not bending passed your toes. Repeat with other leg. Position yourself in an incline plank position with your arms straight and hands on bench seat. Bend at the arms and lower your body down until your chest almost touches the bench. Push back up to straight arms. *For a challenge, add a leg raise on the way down **Or try decline push-ups with your feet on the bench and your hands on the floor. Position yourself facing away from the bench with your hands behind you on seat, knees bent and feet on floor. Bend at the elbows and lower your body down. Push back up to straight arms and squeeze your triceps. Sit on the edge of the bench with your legs straight out and your arms behind you on the bench for support. Bend the knees and pull legs in towards your chest. Straighten legs to return to starting position. Sit on the edge of the bench with your legs straight out and your arms behind you on the bench for support. Bend right knee and pull it into the chest. Straighten right knee while pulling in the left leg. Repeat. Stand facing away from bench. Step up onto bench with right leg. Push up with right leg until both feet are on bench. Do as many as you can for one minute and then switch to left leg. * * * MONKEY AROUND ON THE BENCH JUNE 15 - 21 JUNE 22 - 30 WEEK 3 WEEK 4 Try The Digest's 4-Week Outdoor Fitness Challenge NO GYM? NO EXCUSE!

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