Working out your entire body is very important. In this video, you’ll learn how to incorporate stretching as well as upper and lower body strengthening exercises ― all from using the bleachers at your local school stadium. Not only are these exercises beneficial to your entire body, but you also get to be outside in the sunshine and fresh air as well. Try them now and see how much better you feel afterward.
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1. Step-ups
Stand upright with your head, shoulders, hips and legs in alignment. Take a step up with one leg. Follow with your other leg, raising your knee to hip height. Step back down, leading with the same leg to return to the starting position. Repeat the movement with the opposite leg.
To make the exercise more challenging, use a higher stepper.
Step-ups
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate, depending on your fitness level.
2. Tricep Dips
Sit upright on the edge of the bench, with your hands placed at your sides for support. Straighten your legs out front. Engage your core and lift your seat away from the chair, and then drop your seat toward the floor. Push back up to the starting position and repeat the movement.
To make the exercise less challenging, move your feet closer to the bleacher and bend your knees at 90 degrees.
Tricep Dips
Start with one set of 4 repetitions. The intensity of this exercise is moderate to hard, depending on your fitness level.
3. Squats
Begin the bleacher exercises for a full-body workout in an upright standing position with your feet slightly more than hip-width apart, maintaining proper alignment with your head, shoulders and hips. Engage your core. Bend your knees and hinge through your hips to move into a squat position, touching your seat on the bench. Raise and repeat the movement.
To make the exercise more challenging, go through the squatting movement on a much lower bench.
Squats
Start with one set of 4 repetitions. The intensity of this exercise is light to moderate, depending on your fitness level.
4. Push-ups
Begin the bleacher exercises for a full-body workout in an upright standing position with your hands on the bar handle. Move your feet back to increase the angle of your body. Engage your core, bend your arms to lower your upper body toward the wall, then straighten your arms to complete a push-up. Repeat the movement.
To make the exercise more challenging, go through the push-up movement on the bench or floor.
Push-ups
Start with one set of 4 repetitions. The intensity of this exercise is light to moderate, depending on your fitness level.
5. Stair Climbing
Stand upright on the bottom step of your stairs or any other stable elevated surface. Take a step up with one leg, following with your other leg as you counter the movement by raising your opposite hand. Repeat the movement in a slow controlled movement until you reach the topmost part of the stairs. Walk down to return to the starting position and repeat the movement.
To make the exercise more challenging, jump up on each step, landing steadily on both feet.
Stair Climbing
Start with 1 set of 2 repetitions. The intensity of this exercise is moderate to hard, depending on your fitness level.
For at-home workouts you can do without equipment, check out Bodyweight Blender, here!
