This workout is 1 of 3 workouts. Do this workout on separate days with the Core Bleacher Workout and the Lower-Body Bleacher Workout (coming soon). For example:
Monday – Upper-Body Bleacher Workout
Wednesday – Core Bleacher Workout
Friday – Lower-Body Bleacher Workout
And, I mean, cardio on the off days is always welcome! 🙂 It’s all about what your goals are. If you’re looking to lose weight, cardio on the off days is definitely the way to go. Listening to music will sure up your mood too so bring your headphones for working out. Be sure to add in a rest day and sign up for this FREE 5-Day Nutrition Plan as well! It’s a great way to reset your eating habits and achieve your goals!
This Upper-Body Bleacher Workout is so much better with friends!
Just sayin’. Make a friend do this with you! I say make because, well…ahem….not everyone might be as incredibly enthused to do this workout as they might be to, say, eat cheesecake. But bring a bluetooth speaker, blast some music, and turn this Upper-Body Bleacher Workout into a party!
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1. Push-Ups
Start with your feet on a bleacher height that is comfortable. Complete 15 push-ups, ensuring the back is flat and core is tight.
2. Tricep Dips
Start in a sitting position, palms down and facing towards your body on a bleacher. Lift body, then lower for a total of 15 slow reps.
3. Bleacher Sprints
Sprint from the bottom to the top of the bleachers and back down for a total of 3 minutes.
4. Bench Hops
Starting in a crouched position on the right side, hop as high as you can (keeping palms on the bleacher at all times) and land in a crouched position on the left side. Continue for a total of 30 reps, alternating sides as you go.
5. Bleacher Sprints
See #3!
6. Tricep Walk
Starting on one end of the bleacher (in a tricep dip raised position), begin walking your arms towards the other side and allow your legs to follow. Continue for a total of 30 reps.
7. Bear Crawl
Starting in a crouched position, begin crawling from one side to the other (engaging your abs and keeping your knees off of the floor).
8. Bleacher Sprints
See #3!
Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!
Ruthie Ridley says:
Wow! Looks intense but I’d love to try it!
Christine McMichael replied:
Haha it was, but it was so worth it!
Amanda says:
Great tips! I really need to work out. XD
Christine McMichael replied:
Thanks, Amanda! You will have to let me know if you try it! 🙂
Marsha says:
I love getting new workout ideas! These are great upper body exercises.
Christine McMichael replied:
Thanks, Marsha! 🙂
Nicole says:
This just made me so tired and I am just sitting on the computer. This would certainly get me really sore! Great list!
Christine McMichael replied:
Hahaha! That’s funny. It definitely got me sore!! Thanks, Nicole!
Nicole Goodrum says:
I love this! I just started a weight loss challenge and I think I will try to add this to my routine. Thanks!
Christine McMichael replied:
That’s so awesome, Nicole! Let me know if you try it! 🙂
Melanie says:
Yeah I so need to try this. My arms are so weak. Great workout tips 🙂
Christine McMichael replied:
Girl, me too. My arms have always been my weakest part! Thanks, Melanie!
Christine says:
Woah, that looks like a tough one, but I’ll give it a go!
Christine McMichael replied:
Haha, it’s definitely tough! But worth it and it brings results 🙂 Let me know how it goes!!!
Jolina - The Unlikely Baker says:
Girl you are a beast! I really should start working out more!
Caitlin - Simply Caitlin C replied:
I tell myself that every day! Outside workouts like this might actually get me going – being in a gym isn’t always super fun.
Christine McMichael replied:
I agree, it’s so good to change it up!
Christine McMichael replied:
Thanks, Jolina! This work out was intense, especially in the summer heat, but worth it for the results!
Caitlin says:
Looks like I need to find some bleachers! Love that you incorporated a bear crawl – totally brings me back to high school lacrosse practice… a love/hate relationship to say the least!
Christine McMichael replied:
Haha, definitely! Oh yes, I would say this entire workout could be love/hate hahaha. It’s worth it though!