Outside Bench Workout

Tricep dips

glamour bench workout dips 2

Put your hands behind you on the bench with your palms in the opposite position of your body. Push yourself up. This is your starting position. Slowly lower yourself with a straight back and look straight ahead. Lower yourself until your elbow is as high as your shoulder. Push yourself up until your elbows are locked. Do 10 repetitions and shake your arms loose. Repeat this exercise 3 times.

Backward lunges

glamour bench workout lunge

Face the bench with your back. Step one step ahead with your right leg and place your left foot on the bench. Leave the top of your foot on the bench and slowly lower your left knee. Go up slowly and repeat this movement. Repeat 10 times and switch legs. After this, shake your legs loose and repeat this exercise 3 times.

Push ups

glamour bench workout push up

Place your hands on the bench in the same line as your shoulders. Keep your face towards the bench and stretch your arms as far as possible. Make sure to not bend your back and to keep your body stretched. Slowly lower yourself by means of the elbows. Keep your back straight and your muscles tight. Prevent your body from hanging on your shoulders and make sure to strengthen your entire body. Do 10 repetitions, shake your arms loose, and repeat this exercise 3 times.

Bench jumps

glamour bench workout bench jumps

Get down on your legs and jump with both legs on the bench. Make sure that both feet are flat on the bench. Stretch legs and slowly get back on the ground again. Repeat this 10 times, take a 20 seconds break and repeat this exercise 3 times.

It is appealing to hide under your warm blanket on the couch, but after this workout, we can guarantee you’ll be super proud of yourself. You know what they say: summer bodies are made in winter!


Leave a Comment


  1. Izzy

    Nice article, but I would like to add that in countries like the Netherlands it’s nonsensical to assume that going outside in winter will actually help out with generating vitamin D. For your body to be able to produce vitamin D, a UV index of at least 3 is required. In the Dutch winters the UV index is way below that; for instance, today we have a sad UV index of 1. Of course it’s beneficial to go out in winter for all kinds of other reasons, but it would be self-deception to think that generating vitamin D is one of them. If you’re lacking in D, it would be much better to take a supplement (like many elderly people already do).