Bleacher Workout

There’s nothing I love more than working out….SAID NO ONE EVER! You know what I love more than working out?! FOOD and wine! I do love working out, don’t get me wrong but sometimes it can be hard to stay motivated. We’ve all been there. Last week I was even struggling. I needed to switch things up, I couldn’t bring myself to go to the gym but I knew I wanted to workout. So, I took my workout outside! *Important note: in Florida, you have to appropriately schedule your outdoor workout so you’re not roasting in the extremely hot sun and humid air. Early morning or later in the evening are the best times to workout outdoors and it’s especially important to stay hydrated!* I love working out outdoors because it switches things up and offers a change of scenery. But, it also allows you to try new things, use new muscles and get creative with your workout. Whether you workout with friends, family or alone an outdoor workout is always fun and helps your motivation.

This workout was a full body workout that incorporated HIIT cardio and body weight movements. All of my HIIT workouts and bleacher workouts are circuit style, which means it’s 3 to 4 exercises grouped together repeated 2 times before breaking and starting the next circuit. Each circuit involves one movement up and down the bleacher steps (squat jumps, running, skip steps, etc.), a leg workout, and an arm, or core movement.

In Video Order:

Circuit 1:

  1. Jump squats: as many as you can until fatigue. If you can’t squat jump to the top sprint the rest of the way up and then just casually jog down.
  2. Toe Taps/Sprinted Step Ups: 30-45 seconds.
  3. Walking Lunges: 20 reps in total

Rest for 1 minute to 1.5 minutes. Repeat 1 to 2 times.

Circuit 2:

  1. Walking Side Squat Step Ups (no clue how the hell to describe that so just look at the video). Do these all the way to the top and jog down.
  2. Elevated Squat Pulses: 10-15 reps on each side with your leg on either the first or second step of the bleachers (whatever feels more comfortable). Repeat on other side/leg.
  3. Elevated Push Ups: 10-15 reps or until fatigue. I usually tap out at 12…pushups are hard!

Rest for 1 minute to 1.5 minutes. Repeat 1 to 2 times.  

Circuit 3:

  1. Quick Side Step Ups: Do these until you reach the top. The same foot should lead on the way up and on the way down. When you repeat the circuit, lead with your other foot.
  2. Jump Split Squats: 10-15 reps on each side.
  3. Tricep Dips: 10-15 reps. Keep your legs straight in front of you.

Rest for 1 minute to 1.5 minutes. Repeat 1 to 2 times.  

Circuit 4: Woooo last one!

  1. Sprint-Skip a Step: All the way to the top and jog the way down.
  2. Leg Pull Ins: 15-20 reps. If you can’t balance use your hands to keep you steady.
  3. Inclined Forearm to Standard Plank Variation: 30-45 seconds.

Rest for 1 minute to 1.5 minutes. Repeat 1 to 2 times.  

Follow Dose of Dana for more kick-ass workout videos, delish recipes, and so much more! Don’t forget to subscribe to my Youtube channel for more of your daily dose ;)!

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