Outdoor Bleacher Workout
A fun, outdoor program that challenges the entire body in strength, endurance, and creativity must include these four "C's": Cardio, Circuits, Compound Movements, and Core.
Outdoor Bleacher Workout
Health & Fitness Entertainment
With Jennifer Didonato
Go Falcon’s. I’m at my high school, my old high school. Welcome to MadeFitTV. I’m
Jennifer Didonato. This is episode #98 MadeFit TV’s everyone source for health and
fitness information and entertainment and it’s where fit bodies don’t just happen, they’re
made. You hear that they don’t just happen they’re made so like I said I’m a little excited
because I’m at my odl high school.It’s getting warm outside this is going to be a track
bleacher workout. You know what I mean. You know because everyone has a local high
school or junior high.
You don’t need a lot of equipment to get a good workout so in this episode I’m going to
show you a great workout that you can do even fit it in within a half hour 20 minutes it’s
going to kick your butt. You’re going to get really awesome workout get a little bit of
sunshine and you’re going to be a heart rate up and it’s going to be way more effective
than just going on the Olympic goal for an hour so there are some things that this
workout is going to tackle and it’s the 4 Cs and it’s going to be cardio, circuit, core, and
compound movements and all of those combined is going to offer you a great well
rounded workout that you can just do on a day that you’re like you know what I want to
Alright so let’s get started. What you’re going to do is you’re going to start with one lap
running on the track or if you’re a beginner you can do a fast walk. Alright I’m going to
Okay so I just got down right in my lap. What I want you guys to do is try and do 4 of
these rotations of what I’m going to show you know, so we just got done with the cardio
and now we’re going to do the circuit with the compound movements so we’re putting
those 2 Cs together. So I’m going to show you a combination that you’re going to be
doing after each set of your cardio. So first we’re going to start, you’re going to be facing
the bleachers. You’re going to put one foot up on there and we’re going to be doing
walking lunges, it’s going to target the but the hamstrings, the quads everything you’re
going to feel it so what I want you to do hands on you hips face forward, squat down and
walk and walk.
Keep the head up. You can put your arms up your side if you’re new at this and you want
to keep your balance. Okay, once you get to the top and I want you to lunge of to the
side. This is hitting the adductors, abductors, hips, gluts. You got all those muscles to
gluts. You got the gluteus minimus, maximus, midius all that good stuff but keep those
heels down. Push through, okay. Now what I want you to do is walk up another time,
come right back down the opposite way so you’re hitting the other leg as well you know
because you want both legs to be nice and sexy.
Okay so we did those compound movements incorporating them in with our circuit. A
circuit requires more than one movement right so you can do push ups right here on the
bleachers. You can do them elevated do an incline. Crystal you must have fell there, are
you okay. So you can do them over here you want to make it harder do them down here
but I want you whatever pushups I want you to do I want you to challenge yourself and I
want you to go until you can’t do anymore so if your goal is 12 maybe push it to 15, okay
so you want your arms to be shoulder width apart. We’re hitting the abs too along with
the chest and upper body. Hitting all those motions, all those areas.
Okay so like I said I want you to go to failure, I want you to make sure that you’re
pushing yourself and then immediately I want you to go into a tricep dip. This is great for
the triceps behind the arm as well as the shoulders and the chest as well. Now to make it a
little bit challenging if you’ve done these before then what you want to do is bring the
legs straight out. This is going to put more pressure, more challenge on your arms and
you want your hands to be just under the hips right here and just bring your butt slightly
in front. I don’t want you coming forward I just want you coming straight down.
Now if you find this a little bit more challenging for you bring your legs in as long as
you’re dong the right form you’re doing it right. Quality over quantity that’s what I want,
okay so I want you to hit as many as you can like I said if your goals ten go to 15 go to 12
go for as many as you can and then after that when you complete that circuit we move on
to the final C. So after you hit up the cardio and hit up the circuit, the final thing you want
to do is make sure you’re hitting up the core. You can do so many floor movements and
modify them on bleachers whenever you have elevations oh it’s like Christmas time for
me I love it.
But I’m going to show you a really good movement that you can do on the bleachers with
good support and it’s a v sit so you’re going to sit back holding on here and you can have
sit up a little bit more on top of the bleachers so you can have another bleacher below
you. You’ll lean back, bring the knees to the chest and just tap those feet right on that
bleacher below you and bring it right back up. That will be your gauge to know how low
to bring it and this is not only working your abs and all the muscles within it but also
your lower back as well. You want to make sure you’re keeping your chest up with these
I want you to go for 20 that’s what I want go for 20 on these and when you’re done this
entire thing I want you to get right back out there and run your lap and I want you to
complete the cardio, the circuit with the compound movements and the core total of 4
It will probably take you a good 5 minutes each so that will give you about 20 or 25
minute workout that is going to hit your whole entire body you don’t need any
equipment. You’re out in the sunshine. You’re having a good time that is what it’s about
you guys. Fit bodies don’t just happen they’re made but it doesn’t mean it has to be
something that’s a tour and it doesn’t mean it has to be something that you’re going to
dread that you hate. You can get results and have fun at the same time and that’s my goal
for you guys. Now any questions email me at Jenny@MadeFitTV.com also check out all
the videos that we have on MadeFit TV.com. I get so many emails of different specific
Guys when episode 98 we got tons to step on there and Chris did an awesome job of
making it really user friendly for you guys to search and find out what you’re looking for
so definitely utilize that. We’re having a bunch of different topics cardio, nutrition,
motivation, you name it it’s on there and if you want your email read on MadeFit TV just
email me at Jenny@MadeFitTV.com or on the ask Jenny link that’s above on the main
page and join me every Saturday at noon iChat live, I love to do the show live in this way
we can connect with you one on one real time and have a great conversation so you guys
get out there and have fun thank you so much for joining us on this week’s episode of
MadeFitTV and fit bodies don’t just happen they’re made so get out there and make it
summer time it’s yours. Go to go.
Outdoor Bleacher Workout
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