Overview

Stair “bleacher” runs develops power, speed, and full-body conditioning. This is a great conditioning exercise for burning fat, strengthening the glutes, and building powerful calves. Bleacher runs are great for track and field, football, and soccer. Be prepared for a butt kicking workout.

Description

• Running up a bleacher (or stairs), take quick steps by moving your legs with speed.
• Swing your elbows in fast rhythm with your legs, moving the hands quickly from cheeks to hips.
• Keep good posture — chest up and back straight.

Mistakes

• Keeping the arms too stiff
• Not swinging the arms
• Hunching