Sunday, December 22, 2013

Stadium or Bleachers Workout 1

Below is a little workout we put together over the weekend.  The weather is no good so we are unable to train outside and I'm not feeling motivated to workout in the gym.   So I came up with the idea of training in the stands of a recreational center.


Warm Up:
  1. Walk up and down stairs
  2. Jog up down the stairs
  3. Side step up stairs then jog down
Cardio:
  1. Side set with other leg up stairs
  2. Run up and down stairs 2 times
  3. Run up stairs using every other step 2 times
  4. Run to Bleacher doors and back shuffle back
Legs:
  1. Lunge up stairs 1 step at a time then jog down
  2. Jog up stairs and Side Lunge down
  3. Single leg squats with lateral leg raise off the steps
  4. 20 Sumo Squats
  5. 1 minute running on the spot
  6. 45 Second quick step it out (Jump switch feet for more advance)
  7. Run to Bleacher doors and back shuffle back or run to entrance and back
Chest & Arms
  1. Pushups (Triceps style) - To Fatigue
  2. Pushups Regular type to fatigue
  3. Side arm walks for 30 seconds
  4. Triceps Dips for 1 minute or till fatigue
All arm workouts can either be done on the steps used to walk up and down or they be done off the bleacher seats for increased angle, thus making it harder.

Core
  1. Standing Knees to elbows.  Alternating side to side for one minute
  2. Seated kickouts for 30 seconds
  3. While sitting on bleacher seat hold arm and legs up for 1 minute.  (boat pose)
If you are every bored or looking for ways to train inside a stadium, bleachers, or perhaps even an ice rink that is not in use, then this workout may be just want you are looking for.  For more articles click here!