During the summer months you can’t always get to the gym.  Luckily, this anywhere workout can be done absolutely anywhere and by anyone. If you are not in a place where a bench or a stable chair isn’t around, you can easily do this on the ground.  Can’t get a few minutes away from the kids? Not a problem! They can do this workout as well, and you can make it into a fun game. Whoever is involved, you will build your strength and boost your cardiovascular stamina easily and with little to no equipment.




What You Need:

  • -A bench
  • -Yourself
  • -A workout buddy (optional)



How it Works:

This workout is structured as a relay, where you perform one activity for 30 seconds, then switch to another activity for the next 30 seconds, and so on. If you have a buddy, it’s fun to have each of you start at a different place in the relay, so you’re always doing a different exercise. As you get stronger, you can do longer intervals.


The Workout:

1) Running in place (or around a bench)

2) Bench dips

3) Bench plank

4) Bench squats

5) Bench push-ups

Rest 30 seconds and do it again!



This little workout is easily tossed into your day no matter where in the world you are!  Have an energetic summer!


By Candice Pell, Certified Trainer and Yoga Instructor

Energetic Juniors provides a range of personal training sessions. You can contact us at 212-879-1566 for more information. Take a look at our site www.energeticjuniors.com