4-Week Bleacher Workout Challenge!

Welcome to our first EVER Jar Of Lemons workout challenge, friends! We’re getting back outside and kicking off our fall weather workouts with a 4-Week Bleacher Workout Challenge!

With the weather cooling off and the holidays around the corner, this is the perfect time to achieve your goals! These next 4 weeks will be all about toning through resistance training and cardio. They will also be about setting goals for yourself and pushing yourself to achieve them (and more)!

This challenge will start on Sept. 12th and run through Oct. 9th, but don’t worry! You can start and end ANY time. 🙂

If you’re doing this challenge with us, be sure to follow along on Instagram (opens in a new tab) for updates and motivation! Remember, community is CRUCIAL for achieving your fitness goals. Be sure to connect with me and each other by tagging us in your #JOLBleacherChallenge (opens in a new tab) check-in photos!

>>Print Out The Bleacher Workout Challenge Calendar!<< (opens in a new tab)

Here are the workouts you’ll be doing in this #JOLBleacherChallenge:

Upper-Body Bleacher Workout: This workout combines upper-body resistance training (no equipment required!) and cardio! Do this workout once a week.

Core Bleacher Workout: We all want a stronger core! Be sure to really engage your abs to get the best results in this resistance + cardio workout.

Lower-Body Bleacher Workout: Do this one once a week! Resistance training for lower-body combined with cardio for an amazing workout!

Beach-Ready Total-Body Workout: Once a week, add in this total-body resistance training workout (also equipment-free!) for more toning and better results!

Cardio: Do this workout twice a week! This can be anything from running, jump rope, elliptical, kickboxing, or a cardio dance class (and many more options). You can also try the At-Home Cardio Workout if you don’t feel like leaving the house! Aim for 20-40 minutes of cardio for each session.

Rest Day: YAY! Enjoy it. Lots of stretching and water! Recover well and don’t push your body on this day, these molecular hydrogen supplements has been proven to help to recover faster after any kind of workout.

Remember: You’ll get OUT of this what you put IN to it! It’s 4 weeks. 4 weeks of pushing yourself to the limit, working hard, and achieving your goals!

Here’s to an awesome 4-Week Bleacher Workout Challenge! 

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!