Upper-Body Bleacher Workout

I have a BEAST of a workout for you guys and I’m soooooo excited about it! This Upper-Body Bleacher Workout may be intense, but it’s a great way to get a strong and toned upper body (with a side of cardio)!

This workout is 1 of 3 workouts. Do this workout on separate days with the Core Bleacher Workout (opens in a new tab) and the Lower-Body Bleacher Workout (coming soon). For example:

Monday – Upper-Body Bleacher Workout

Wednesday – Core Bleacher Workout (opens in a new tab)

Friday – Lower-Body Bleacher Workout (opens in a new tab)

And, I mean, cardio on the off days is always welcome! 🙂 It’s all about what your goals are. If you’re looking to lose weight, cardio on the off days is definitely the way to go. Listening to music will sure up your mood too so bring your headphones for working out. Be sure to add in a rest day and sign up for this FREE 5-Day Nutrition Plan as well! It’s a great way to reset your eating habits and achieve your goals!

This Upper-Body Bleacher Workout is so much better with friends!

Just sayin’. Make a friend do this with you! I say make because, well…ahem….not everyone might be as incredibly enthused to do this workout as they might be to, say, eat cheesecake. (opens in a new tab) But bring a bluetooth speaker, (opens in a new tab) blast some music, and turn this Upper-Body Bleacher Workout into a party!

>> Workout Faves <<

Accountability and community is key! Let us know when you finish your workout by tagging #JarOfLemons in your photos or sending me a snap (👻: jaroflemons)! (opens in a new tab)

>> CLICK PHOTO TO DOWNLOAD PRINTABLE << (opens in a new tab)

1. Push-Ups

Start with your feet on a bleacher height that is comfortable. Complete 15 push-ups, ensuring the back is flat and core is tight.

2. Tricep Dips

Start in a sitting position, palms down and facing towards your body on a bleacher. Lift body, then lower for a total of 15 slow reps.

3. Bleacher Sprints

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

4. Bench Hops

Starting in a crouched position on the right side, hop as high as you can (keeping palms on the bleacher at all times) and land in a crouched position on the left side. Continue for a total of 30 reps, alternating sides as you go.

5. Bleacher Sprints

See #3!

6. Tricep Walk 

Starting on one end of the bleacher (in a tricep dip raised position), begin walking your arms towards the other side and allow your legs to follow. Continue for a total of 30 reps.

7. Bear Crawl

Starting in a crouched position, begin crawling from one side to the other (engaging your abs and keeping your knees off of the floor).

8. Bleacher Sprints

See #3!

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!