While sports help keep kids active and fit, the opposite can be true for parents. Between shuttling to and from practices, games, and other activities, many adults find less time for their own workouts—especially those that involve a gym.
It’s no surprise that only about one in five adults in the U.S. meet national recommendations for both aerobic and strength training activities.
That’s unfortunate, because just two to three strength sessions per week can improve muscular endurance, metabolism, cardiovascular health, and even mental well-being. Strength training also supports daily function and productivity—benefits that go far beyond physical appearance.
The good news? You don’t need a gym to fit in a strength workout. With just a sturdy bench at the park or practice field, you can build a strong, full-body routine. Below are three quick, effective workouts—beginner, intermediate, and advanced—that can help you make the most of your time while your kids are at practice.
Bench Supersets for Beginners
For those new to strength training or returning after a break, the bench offers support, balance, and versatility. These supersets work large muscle groups efficiently.
How to do it: Perform each exercise pair as follows:
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Do the first exercise (A) for 8–12 repetitions, then immediately do the second exercise (B) for 8–12 repetitions.
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Rest for 30 seconds.
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Repeat each pair two to three times before moving to the next.
Exercise Pair 1
A. Incline Pushups – Place hands on the bench beneath your shoulders, forming a straight line from head to heels. Lower your chest toward the bench while keeping elbows close to your body, then press back to start.
B. Seated Bodyweight Squats with Calf Raise – Stand in front of the bench with feet hip-width apart. Lower into a squat until you sit briefly on the bench, then stand and rise onto your toes before returning to start.
Exercise Pair 2
A. Stepups – Step onto the bench with one foot, pressing through your heel to bring the other foot up. Step down and repeat on the opposite leg.
B. Triceps Bench Dips – Sit on the edge of the bench with hands gripping the front edge. Move your hips forward, bend your elbows to lower your body, then press back up to start.
Bonus Moves
Lying Glute Bridge – Lie on your back with knees bent and feet flat on the ground. Squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders. Perform 2–3 sets of 15–20 reps.
Elevated Plank – Place hands on the bench beneath your shoulders, body in a straight line. Engage your core and hold for 30 seconds to 2 minutes.
If you have extra time or energy, finish with three rounds of 30-second half-burpees (no pushup), resting 15–20 seconds between rounds. To make it easier, place your hands on the bench instead of the ground.
Intermediate: 10-Minute Bench Circuit
This circuit combines strength and conditioning for an efficient calorie burn during and after your workout. Set a timer for 10 minutes and complete as many rounds as possible, resting only to catch your breath.
Perform six repetitions of each move before moving to the next exercise:
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Bench Jumps – Jump onto the bench, landing softly, then step or jump down.
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Decline Pushups – Hands on the ground, feet elevated on the bench. Lower your chest toward the floor, then press back up.
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Bulgarian Split Squats – One foot on the bench behind you, the other in front. Lower into a lunge, then press through the front heel to rise.
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Cross-Body Mountain Climbers – In a plank with feet on the bench, drive one knee toward the opposite shoulder, alternating sides.
If you’re feeling strong after the circuit, finish with five rounds of 40 seconds of jumping jacks and 20 seconds of rest.
Advanced: Tempo Training for Power and Control
For experienced exercisers, tempo training adds intensity by slowing or speeding up movements to challenge muscle endurance and control. Perform each move for 10 repetitions using the indicated tempo. Start each new exercise at the top of a minute, resting for the remainder of that minute before beginning the next move. After all four exercises, repeat once more for a total of eight minutes.
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Bodyweight Split Squat – Lower for three seconds, pause, then rise for two seconds.
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Pushups (floor or feet elevated) – Two seconds down, hold for one second, then push up for two seconds.
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Bodyweight Squat – Hold the bottom of the squat for five seconds before returning to standing.
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Bird Dog – From tabletop position, extend opposite arm and leg, hold for three seconds, then switch sides.
The Takeaway
Whether you’re cheering from the sidelines or waiting out a practice, you can turn that downtime into movement time. With just a bench and a few minutes, you can strengthen your body, boost your mood, and set a powerful example for your kids.
