Author and professional fitness expert Oscar Smith has a lifelong dedication to fitness as a lifestyle. Oscar has personally mastered multiple disciplines to develop a specialized training system for total body transformation. His fitness services are offered at his chic Tribeca personal training gym, O-D Studio.
Oscar Smith and CiCi Ali
Oscar is a Certified Personal Trainer [ISSA-International Sports and Science Association], Certified Technician, Gymnastics Coach [USGF- United States Federation of Gymnastics], Kinesiology and Biomechanics Specialist (movement of the muscles and tendons), Senior Ocean Lifeguard and Ocean Rescuer (diver), USLA Competitor [United States Lifesaving Association], Six-Time Tri-Athlete (30-mile bike ride, six-mile run, one-mile swim), and a New York City Marathon participant.
New York City triathlon 2009
Working Out at the Park: A Bench Workout
Diversifying your workouts is very important to achieve the fitness goals you want. You should continue to mix up the exercises you are doing, and that means you can expand on the places where you work out. The gym is a great place to work out, but you can go beyond those limits. You can work out from home, at the beach, in a hotel room, wherever you are. This time around, I am bringing you an amazing workout you could do at the park with the help of a bench.
Before you start exercising, make sure the bench and the area underneath the bench is clean. Also, check for any sharp edges the bench may have. Remember to always stretch before you begin. Do simple stretches of the upper and lower body, holding each stretch for 15 seconds. Once you are done with those few things, you are ready to begin!
Park Bench Workout: (Repeat the Circuit for Five Rounds)
Sit on the bench with ankles straight (feet shoulder-width apart) and arms straight in front of you, stand up, and sit back down. 15 reps.
Squat jump, facing the bench with feet shoulder-width apart, jumping on it and right back down. 15 reps.
High incline pushups, on the back of the bench with your feet together and hands on the bench. 15 reps.
Standing at the back of the bench on one corner, walk to the other corner while holding on to the bench, and take a step as you move your hands. Do it back and forth for one rep. 5 reps.
Pull-ups with feet under the bench and knees bent, hands on the top part of the bench at the back. 15 reps.
Chin-ups with reverse grip with hands on the back of the bench at the top. 15 reps.
Decline pushups, feet on top of the bench. Dips, hands on the bench and legs extended in front of you. 25 reps.
Around the world, standing in front of the bench in the corner with your hands on it and walk all the way around the bench. 5 reps.
Jumping jacks. 30 reps.
As you do this workout or any other, you must pace yourself. Go at your own rhythm, keeping your limitations in mind. It’s important to do what you can, without pushing yourself too hard. As you continue to do each exercise, you will start seeing progress and be able to do more. The key is that you are consistent with your fitness routine.
More on Oscar Smith
With athletic experiences on his high school football and track and field teams, Smith went on to major in physical education, minor in kinesiology and biomechanics, and become a level two all-around gymnast. With twenty-three years of experience, Oscar’s notable accomplishments range in scope.
Oscar Smith gymnastics proSmith started his personal training gym, O-D Studio in 2003 before anyone knew what a personal training gym was. He had a simple vision: to create somewhere where people could work out with a one-on-one trainer, where people didn’t pay for the use of a building, but for the use of a trainer. What he didn’t realize in creating his vision is that his gym would come to attract celebrities, because they could work out without the prying eyes of the public. O-D Studio has since attracted celebrities that include: Katharine McPhee, Tom Brady, Rosario Dawson, Val Kilmer, and many others.
Oscar Smith helio repel
Smith is the author of the book Natural Strength, which focuses on how readers can overcome their weight loss plateaus, and also encourages readers to reconnect with their inner child and try different things to have fun working out again. He also has a YouTube show, S.W.E.A.T., which explores the latest trends in working out, from aerial silks to trampoline workouts to underwater spin.
For more information, please visit OD Studio Group.
