Lower-Body Bleacher Workout

Here it is, friends! Part 3 to the bleacher workouts. These workouts are intense, but they bring results! Grab a friend, some water, a towel, and let’s hit the bleachers with this Lower-Body Bleacher Workout!

Lower body workouts might be by far my fave. Probably because (let’s be honest), they’re the easiest for me. Well, relatively! My arms and core have just never been as strong as my legs!

However, since this workout series is a trio, the work must be done! You guys. These workouts are so much better with friends. SO MUCH BETTER. Personally, I force the hubs to come with me. He lays in the grass and shouts random encouragements LOVES it!

Here’s how this bleacher workout plan works! Do this and the other two workouts (Upper-Body Bleacher Workout (opens in a new tab) and Core Bleacher Workout (opens in a new tab)) 3 times a week total (so do each one once in the week), then add cardio and a rest day on the days off. 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 (opens in a new tab)

Thursday – Running

Friday – Lower-Body Bleacher Workout

Saturday – At-Home Cardio Workout (opens in a new tab)

Sunday – Rest

I’m thinking we need to have a bleacher workout transformation challenge soon! What do you think? Stay tuned: more to come on this! 🙂 And don’t forget to add this FREE 5-Day Nutrition Plan to your healthy living plan for the optimal results!

Let’s conquer this Lower-Body Bleacher Workout!

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1. Raised Squats

Place right leg 1-2 steps higher than the left leg. Lower into a deep, wide squat and return to starting position. Do 15 on one side, then switch legs and do 15 more on the other side.

2. Bleacher Sprints

Sprint from the bottom to the top of the bleachers and back down for a total of 3 minutes.

3. Lunge w/ Booty Kick

Start with right leg 1-2 steps higher than the left leg. Lower into a lunge and return to starting position. Immediately raise the left leg behind you to a 90 degree angle, engaging the glute. Repeat 30 times, alternating legs.

4. Squats

Lower into a deep, wide squat. Return to starting position and repeat for a total of 30 reps!

5. Bleacher Sprints

See #2!

6. Lunge w/ Leg Lifts

Start with right leg 1-2 steps higher than the left leg. Lower into a lunge and return to starting position. Immediately raise the left leg in front of you and towards the chest, engaging the abs. Repeat 30 times, alternating legs.

7. Bleacher Jumps

Starting at the bottom of the bleacher set, lower into a squat and jump as high as possible, landing 1-2 steps higher than the starting position. Continue upward for a total of 15 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!