Here‘s the benchmark for a pearler of an outdoor workout.

Start	Middle	End

Bench sit-up
3 sets of 10 or 3 sets of 30 seconds with a 10-second rest in between each set.
• Muscles worked: core.
Rest feet on bench with legs at a 90-degree angle, place hands gently behind head (keep elbows open), lift shoulder blades off floor, hold tummy tight, lift up as high as you can, keep neck relaxed. If you wish, extend the arms toward the ankles for an extra burn in your core.

Start	End

Bench squat
3 sets of 15 or 3 sets of 30 seconds with a 10-second rest in between each set.
• Muscles worked: quads, glutes and hamstrings.
Stand in front of the bench with feet hip-width apart, push your hips back and lower yourself until your bottom hits the bench, slowly bring yourself back up, driving the hips forward as you come back to standing position. Make sure you keep your chest up and ensure that your knees don‘t travel past your toes.

Start	End

Bench lunge
3 sets of 12 each leg or 3 sets of 30 seconds each leg with a 10-second rest in between each set.
• Muscles worked: quad, hamstring, glute and calf.
This exercise may be performed at ground level if you‘re not comfortable elevating the foot onto the bench. Place one foot flat on the bench, take a big step forward so your legs can bend at roughly 90-degree angles, keep your posture and body weight up and vertical, gently bend the back knee and lower as much as you can, gently lift the leg back up.

Start	End

Bench press-up
3 sets of 10 or 3 sets of 30 seconds with a 10-second rest in between each set.
• Muscles worked: chest and shoulders.
This exercise may be performed on the ground on knees or toes if you‘re not comfortable being elevated on the bench. Place your hands outside shoulder width on the bench, back flat and feet hip-width apart, slowly lower your chest toward the bench, ensuring your elbows travel behind you and not outward, slowly push yourself back up.

Start	Middle	End

Bench step-up
3 sets of 12 each leg or 3 sets of 30 seconds each leg with a 10-second rest in between each set.
• Muscles worked: glutes, hamstrings, calves, quads.
Set up in front of the bench, step one leg on top of the bench, push up through your leg and gently tap the other leg onto the bench, slowly lower and control the leg back down to the ground keeping your body steady and stable. Please make sure your entire foot is on the bench, keep it safe!

Start	End

Bench triceps dip
3 sets of 10 or 3 sets of 30 seconds with a 10-second rest in between each set.
• Muscles worked: triceps, shoulders.
Place your hands on the bench with the grip just outside hip-width, feet at hip-width apart, keep your body close to the bench (the further your feet are away from the bench, the harder the movement). Gently lower your body ensuring that you keep your elbows tucked in and pointing backward rather than flaring out to the sides, lower to shoulder height then slowly push yourself up.