Your Park Bench Is a Gym: 10 Mile-High Bodyweight Moves That Actually Work
By Brett Green PT, DPT • 2025-01-28
Last week, I watched a guy do tricep dips on a bench at Washington Park while waiting for his dog to finish sniffing every blade of grass. Smart move. That bench costs exactly zero dollars to use, never needs a membership renewal, and according to a 2022 Nature study, exercising outdoors actually boosts cognitive function 15% more than the same workout indoors. [1]
Denver's backyard gym comes with a view that beats any mirror wall
Most people don't realize Denver has over 280 parks with 29,000 acres of space. About 80% of them have some kind of fitness equipment or perfect natural features for bodyweight training. [2] You're literally surrounded by free gym equipment—you just need to know how to use it.
The Science Behind Park Workouts (It's Not Just Fresh Air)
I need to mention something about outdoor workouts first: outdoor exercise hits different, and neuroscience proves it.
Researchers from the University of Victoria found that a 15-minute outdoor walk increased P300 brain wave amplitude (associated with attention and memory) significantly more than the same indoor walk. In other words, your brain actually works better when you exercise outside. [1]
The CDC backs this up too. Their latest guidelines show that combining moderate physical activity with outdoor exposure can reduce your risk of depression by 30% and anxiety by 25%. [3] That's not motivational poster talk—that's peer-reviewed data.
Quick Safety Check Before You Start
Look, I'm all for getting after it, but let's be smart. If you're dealing with:
Acute pain (sharp, stabbing, or gets worse with movement)
Recent injury (less than 6 weeks old)
Dizziness, chest pain, or shortness of breath
Stop. See a healthcare provider first. This isn't legal disclaimer nonsense—it's me wanting you to actually be able to keep training long-term.
The Denver Park Workout Arsenal
These aren't your Instagram "booty band" exercises. These are compound movements that use real resistance from your actual body weight—the kind that builds functional strength for skiing, hiking, and hauling Trader Joe's bags up three flights of stairs.
New to this? Start with the "Beginner Modification" for each exercise. Been training for years? Go for the standard version. Your ego will heal faster than a torn ACL.
1. Bench Step-Up to Reverse Lunge
Where: Any park bench (City Park has dozens) Muscles: Quads, glutes, core stability The Move: Step up with right foot, bring left knee up, step back down into a reverse lunge. That's one rep. This mimics the exact movement pattern you need for hiking Colorado's 14ers. Form Check: Keep your knee tracking over your second toe, not caving inward. Push through your heel, not your toes. Beginner Mod: Skip the reverse lunge—just step up and down. Common Mistake: Using momentum instead of control. Slow it down. Sets/Reps: 3 sets of 8-10 per leg
2. Incline Push-Up to T-Rotation
Where: Park bench backrest Muscles: Chest, shoulders, core, obliques The Move: Hands on bench back, do a push-up, rotate to side plank at the top. This builds the rotational strength every human needs but nobody trains. Form Check: Keep your body in a straight line from head to heels. No sagging hips. Beginner Mod: Just do incline push-ups, add rotation when you're ready. Common Mistake: Rotating too fast and losing balance. Control > speed. Sets/Reps: 3 sets of 6-8 per side
That bench isn't just for sitting and scrolling
3. Bulgarian Split Squats
Where: Any bench or picnic table (Ruby Hill Park has tons) Muscles: Quads, glutes, hip stabilizers The Move: Back foot elevated on bench, drop into a lunge. This is the single best unilateral leg exercise, period. Your knees will thank you during ski season. Form Check: Front knee stays behind your toes. Weight mostly on front leg. Beginner Mod: Regular split squats with back foot on ground. Common Mistake: Bench too high or too far back. Start close and low. Sets/Reps: 3 sets of 10-12 per leg
4. Tricep Dips with Leg Raise
Where: Bench edge Muscles: Triceps, shoulders, core The Move: Standard dip position, but raise one leg straight out as you lower. This adds core work and fixes the imbalance from too much bench pressing (you know who you are). Sets/Reps: 3 sets of 8-10, alternating legs
5. Pike Push-Ups on Elevation
Where: Bench seat, feet on ground Muscles: Shoulders, upper chest The Move: Feet on ground, hands on bench, pike position. Lower head toward bench. This builds the shoulder strength you need for actual overhead movements in real life. Sets/Reps: 3 sets of 10-12
6. Single-Leg Glute Bridge Hold
Where: Grass anywhere (Cheesman Park's hills add difficulty) Muscles: Glutes, hamstrings, core The Move: Back on ground, one foot planted, other leg straight up. Hold top position 2 seconds. This activates glutes better than any machine at the gym. Sets/Reps: 3 sets of 12-15 per leg
7. Bear Crawl Shoulder Taps
Where: Any flat grass area (Washington Park's fields are perfect) Muscles: Core, shoulders, hip flexors The Move: Bear crawl position, tap opposite shoulder while maintaining neutral spine. This is what core stability actually looks like—not crunches. Sets/Reps: 3 sets of 20 total taps
8. Jump Squats with Direction Change
Where: Open grass area Muscles: Full lower body, explosive power The Move: Jump squat, but rotate 90 degrees each rep. This trains the multidirectional power you actually use in sports and life. Sets/Reps: 3 sets of 8-10
9. Hanging Knee Raises
Where: Monkey bars or pull-up bars (Sloan's Lake Park has several) Muscles: Abs, hip flexors, grip The Move: Dead hang, bring knees to chest. No swinging. This builds the core strength that actually transfers to performance. Sets/Reps: 3 sets of 8-12
10. Hill Sprint Intervals
Where: Any park hill (City Park's sledding hill is perfect) Muscles: Everything The Move: Sprint up, walk down. Simple. Brutal. Effective. This builds more functional fitness than any treadmill program. Sets/Reps: 6-8 sprints, rest as needed
The 20-Minute Park Circuit That Actually Works
You can string these together into a quick circuit:
Proper Warm-up (Don't Skip This):
2-minute brisk walk
10 arm circles each direction
10 leg swings each leg (hold a tree for balance)
10 bodyweight squats
5 inchworms (walk hands out to plank, walk back)
Bench step-up to reverse lunge x 8 per leg
Incline push-up to T-rotation x 6 per side
Bulgarian split squats x 10 per leg
Bear crawl shoulder taps x 20
Hill sprint x 1
Rest 90 seconds. Repeat 3-4 rounds.
Denver's Best Parks for Bodyweight Training
Some parks are better than others for working out. My favorites:
Washington Park: 165 acres, multiple fitness stations, crushed gravel running path
City Park: 330 acres, dedicated fitness equipment area near the museum
Ruby Hill Park: Rails and obstacles perfect for advanced movements
Cheesman Park: Natural hills for resistance, less crowded
Sloan's Lake: 2.6-mile path plus pull-up bars near the marina
Denver's outdoor fitness scene: where altitude meets attitude
Why This Works Better Than Your Gym Routine
Think about it— Most gym workouts involve staring at yourself in a mirror while using machines that lock you into unnatural movement patterns. Park workouts force you to stabilize, balance, and move like a human being actually moves.
Plus, vitamin D synthesis from sun exposure increases testosterone and growth hormone production. You're literally getting more anabolic from being outside. The altitude adds another layer—training at 5,280 feet means more red blood cells and better oxygen delivery when you travel to sea level.
Programming This Into Real Life
What I love about park workouts is how they fit into real life:
Morning dog walk: Add 3 exercises at the park
Lunch break: 20-minute circuit beats scrolling LinkedIn
Weekend: Full 45-minute session while kids play
Post-work decompress: Better than happy hour, costs less too
Skip the Gym, Hit the Park
You don't need a $2,400 annual gym membership to get strong. You need consistency, progressive overload, and maybe some sunscreen. Denver's parks are already set up for this—we just forgot how to use them.
Next time you're at the park watching someone do their 47th set of walking lunges with tiny pink weights, remember this: Your body weight at altitude, combined with gravity and some creativity, is all the resistance you'll ever need.
Now get outside and use those tax dollars you're already paying for.
[1]: Boere, K. et al. (2022). "Exercising is good for the brain but exercising outside is potentially better." Nature Scientific Reports, 12, 26093.
[2]: Denver Parks and Recreation. (2024). "Urban Parks & Trails System Overview." City and County of Denver.
[3]: Centers for Disease Control and Prevention. (2024). "Benefits of Physical Activity." CDC Physical Activity Basics.
Brett Green, PT, DPT, is a physical therapist and personal trainer in Denver specializing in getting people back to the activities they love without the BS.
