Hello again. Bum here with this week’s WORKOUT OF THE WEEK: Bleacher Blast!

YAY, really stoked about this one. Did it a few days ago and it really kicked my buttocks. Haven’t sweat like that in a while, and the next few days I was really feeling sore in the glutes from the bleacher squat jumps!

Lower abs really take a hit here as well with the reverse crunches and the hip raises. Check the video out!

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Bleacher Blast

20 seconds of work
10 seconds of rest

1. Quick feet, quick hands

2. Box Crunches

3. Bleacher Jumps

4. Reverse Crunches

5. Quick feet, quick hands

6. Vertical Hip Raises

7. Push Ups

8. Squatting Bleacher Jumps

REPEAT!
3-6 SETS!

The first one, “Quick Feet, Quick Hands” is really supposed to be a bit quicker than that. See the note in the video. Mainly, by using a lower step you can go faster like twice as fast as me in the video making it more of a cardio workout. I went with a higher step so it’s a bit more challenging, works the lower abs a bit more, but doesn’t make your heart work as hard as if you were going faster. So, try both and see which you like more.

For the exercise number 6, Vertical Hip Raises, do not bend your knees. Keep them as straight as you can. You are NOT pumping with your legs, because that would make it a pointless exercise. You would be lifting your hips by pulling with your legs and there is no workout there. Keep them straight, push up on the platform with your hands, and concentrate on flexing your lower abs to lift your hips. Mind/muscle connection.

Leave any questions below! CHEERS! : )

– BUM