Ready to get that core into shape? Let’s hit the bleachers with this Core Bleacher Workout!
So as promised, this is the second part of the 3-part bleacher workout series! Part 1 (the Upper-Body Bleacher Workout (opens in a new tab)) came out last week. Have any of you tried it? My arms were shaking by the time I was done!
It’s realllllyyyy hot in Texas right now, so if it seems like I was a sweaty mess in these photos, it’s because I WAS. I definitely recommend waiting until the sun sets to do these workouts! Or early early morning (because it’s boiling hot by, like, 6am here)? That’s not really my thing, so night time it is! 😉
If you’re following along with the bleacher workouts, the best way to get optimal results is to do each workout 1 time a week! Here’s an example:
Monday – Upper-Body Bleacher Workout (opens in a new tab)
Tuesday – At-Home Cardio Workout (opens in a new tab)
Wednesday – Core Bleacher Workout
Thursday – At-Home Cardio Workout (opens in a new tab)
Friday – Lower-Body Bleacher Workout (opens in a new tab)
If you’re looking for a total transformation, be sure to add this FREE 5-Day Nutrition Plan to your healthy living regime!
Ready to do this Core Bleacher Workout?
Let’s do this!
>> Workout Faves <<
>> CLICK PHOTO TO DOWNLOAD PRINTABLE << (opens in a new tab)
1. Leg Lifts
Rest on elbows with hands by your sides. Engage the abs, then raise legs together and return to starting position (without touching heels to the bench). Repeat 20 times!
2. Bleacher Sprints
Sprint from the bottom to the top of the bleachers and back down for a total of 3 minutes.
3. Scissors
Similar to leg lifts, but hold the raised leg position and alternate raising one leg as you lower the other 20 times.
4. Spiderman Planks
Start in a raised plank position with feet on a bleacher bench. Bring the right leg to your side (as close to your arm as possible), keeping a straight line with your body. Return to starting position. Alternate 30 times.
5. Bleacher Sprints
See #2!
6. Russian Twists
Bring legs to table top position and engage abs. Bring hands to the right side, touch the bench, then repeat on the other side. Alternate for a total of 30 reps!
7. Leg Dips
Similar to the position for the russian twists, bring legs to table top and place hands by your side. Dip legs to the right, engaging the abs. Return to starting position, then dip on the left. Alternate for a total of 30 reps!
8. Bleacher Sprints
See #2!
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!
I love these exercises. I have had my stoma for a year. I just started back to the gym. I was looking for some easy core exercises and I found them on your site. Thank you for being here for is.
We have our high school football field right across the street, so I just may take you up on these! Love how simple they are!
That is so perfect! Let me know how the workout goes! 🙂
Sprints on bleachers? Ohh no I’m no t that coordinated lol
Gotta give these a try whenever I find some bleachers. Great infographic!
Hahaha! It may or may not have taken me awhile to get that coordination to work, haha. I feel ya! Thanks, Blossom! 🙂
Great post! I need to be motivated back into working out. I am so consumed by building my business that I something sacrifice my workout regime. 🙁 Thanks for the simple reminder.
Kerry-Ann | kerryanningram.com
Perfect! 🙂 Ah, yes, that tends to take a lot of our time. It’s tough to make time for working out! Sometimes I have to treat it like it’s my job!
I need to try all these exercises 😉
Let me know if you do!