Bleacher Bum Blast

Take HIIT Outside

Bleacher Bum Blast - Take HIIT Outside
This week’s High Intensity Interval Training Program gets you outside, so you can enjoy the sun and the beginning of the fall season! You’ll need to find a park, school or anywhere else with stairs or bleachers. This workout will push you out of your comfort zone and give you another view other than those same old gym walls.

Step 1 – Take The Climb

Start by skipping a step—step up on a stair and kick back your opposite leg to squeeze your glute. Repeat this all the way up. Left, right, left! I keep my hands out in front of me or spread out to the sides to help me balance.

Step 2 – Lateral Squats Back Down

You guessed it, now it’s time to get back down. For the first round, face the left side, take a step down with the left leg and perform a deep squat. As you stand up from the squat, step your right foot down to join your left one. Repeat this until you get to the bottom. (Switch sides each round.)

Step 3 – Jump It!

Now that you are at the bottom, execute 15 jumps onto the first row of bleachers/steps (like a Box Jump). Use your arms to help swing and propel you up. Make sure you are stabile before you step down to help prevent any injury.

Repeat as many times as possible for 20 minutes, minimizing rest.

Remember: Each round, switch sides in Step 2.

Bleacher Bum Blast - Take HIIT Outside Bleacher Bum Blast - Take HIIT Outside Bleacher Bum Blast - Take HIIT Outside

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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Coaching information CoachJessicaJ@gmail.com

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