Stadium Conditioning Workout
No gym, no problem!
Check out this stadium workout I did and try it yourself! I so often hear people complain that other than running or hiking there isn’t a lot you can do without equipment, but there are so many options for outdoor workouts, and this is just one suggestion. Feel free to add your own exercises and get after it!
All you need is YOU, a stop watch, and some energy! (Stadium not included).
I usually do 1-2 workouts like this a week to mix things up and get some athletic movement in with the heavy lifting days and steady state cardio. What’s so great about plyometrics is that they get tons of ‘work’ done (read: MEGA calories burned) in very little time (this whole workout took me less than 30 min), and they’re a great way to get resistance and cardio training done at the same time (IF you stick to the rest times and challenge your heart rate/recovery).
Cause Fitness #WiW Stadium Conditioning Workout
Warm Up 5-10 min low intensity, and foam roll (roller and/or active release ball)
1) STAIR SPRINTS:
Sprint up to the top of the aisle of stadium stairs, and walk down. REPEAT x5
2) FIELD PLYOS:
- 5 x 8 ea Broad-jump or Long-jump Burpee combo (jump forward, then straight into a burpie, repeat) :90 rest
- 3 sets of 3 x 10 yard Wind Sprints (Start at end of field, sprint 30 yards and back, touching the yard line on both ends, then immediately sprint 20 yards, then 10, always touching the yardline. Rest :60 and repeat x 3)
- 3 x Superset: 15 Jump Squats with 30 Mountain Climbers (No rest between exercises) :60 between sets
- 4 x TABATA style Skater Hops: 20 seconds ON, 10 seconds OFF, STRICT!!
- Jump Lunges: 3 ‘drop’ sets: Do 20 ea leg the first set, then 15ea, then 10ea. Rest :30 between sets
- 2 x Superset: 20 lying Glute-Hamstring raises with 20 deep speed squats. Rest :30 between sets
*Now for fair warning, ‘plyos’ are pretty high-impact most of time, so to protect your joints, be sure to get a good (low intensity) warm up in before you start the jumping, and practice active release stretching techniques, like foam rolling, daily!
YOUR TURN: What are some of your favorite bodyweight plyometric power exercises? Tell me in the comments below so I can include them in future workouts for you!
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