5 Stadium Exercises That You Need to Do

I haven’t written about fitness in a few days, so I wanted to write something to help motivate you to do stadium workouts. I currently do a stadium workout twice a week, personal training two people at the same time. We went yesterday and definitely put in a ton of effort. So, I wanted to share the exercises that I think would benefit you and make you much better at running stadiums/working out there.

  1. Stadium Mountains

This is what I call running/jogging/walking/crawling up all of the stairs to the top of the stadiums. Our stadium has like 180 steps or something crazy like that, so you definitely feel it going up. Be careful coming down, though. Your legs will be wobbly.

2. Stadium Mountains with added weights.

So I bought a sandbag during the pandemic when we were all working for home. This was perfect to use yesterday to go up and down the stadiums with added weight. I bought this one https://amzn.to/3hxEOk6. You can also get a weighted vest or just carry a backpack with books in it. Just make sure that there is additional weight and I guarantee it will be a hard, yet satisfying exercise.

3. Leg raises on the stadium bleachers

leg raises are amazing to target lower abs, which can be a pain to work out. The bleachers are perfect to do leg raises because you can comfortably fit on them laying down and they add some instability to work out those stabilizer muscles. I see people doing these all of the time and it shows. I would suggest bringing a yoga mat since the bleachers could be a little uncomfortable at times.

4. Sprints

Sprints are amazing because you can do them anywhere, on a football field, up ramps, through traffic, through a busy marketplace after you just stole a diamond necklace, really anywhere. I love sprinting up ramps particularly. You really work up a sweat and burn a ton of calories. Also, your legs will become so muscular and defined which is always a plus. I try and incorporate sprint each session when I go. I have seen a significant improvement in my stamina as well as strength. Give it a try.

5. Lunges up the steps

This is a killer. My legs are always so tired after lunges and man do they hurt the next day, but they are so worth the pain. Lunges are such an alpha exercise, working your quads, glutes, hamstrings, and calves. These are really good to do as a burnout at the end of your workout mostly because it will take all of your energy to do them lol.

I hope you try stadiums at least once in your life. The gym can get pretty crowded and most of the workout I shared will target the same muscles that weight lifting targets. You don’t even need to be an expert to just run around a stadium and do these exercise. Let me know if you do stadiums and what exercises you incorporate into your workout. I may just incorporate those into mine :). Peace all.

Grad School Fitness on a Budget

Let me start off by assuming that you are like me….and poor. I don’t mean “living on ramen noodles poor” though. I mean making enough money to get by but also not enough to save up for the future or buy a house, like every single person I went to school with is :(. Grad school is tough and much tougher with the stipend that we are given. This adds even more stress to our lives that we can’t afford to have. Well, this blog post is for the all of the grad school students that want to get fit without having to stress about money, high gym cost (I saw one where its $50 a month 0.o), or those very expensive stationary bikes that I made the mistake of looking up their price. No, you can get fit and not have to worry about spending that much money at all. I will include some links to things that I think are essential for the busy grad student that wants to get fit.

First off, if you are able to use the local school gyms, or apartment gyms, do it! Technically, you are paying for those gyms so take full advantage of them. They can get crowded though, especially school gyms. This is a main reason that I hear, at work, why people tend to just workout at home or outside. Totally valid reason so the rest of this post is for those that don’t want to go to the gym.

Do stadium workouts or track workouts. You can really do a million different workouts at the stadium and or on a track. Usually schools will have one available to you to workout at. If not, find yourself an open field. For these workouts, you can do body exercises or even incorporate resistance training as well. I bought these resistance band https://amzn.to/35Y7UT2 and they have been amazing, especially when everything was closed during the pandemic. Using these will help to build muscle and lose weight, which is always a plus. If you can, go on YouTube and look up resistance band exercises. There are a million to choose from. I recommend HASfit (https://www.youtube.com/user/KozakSportsPerform). I followed all of their exercises and saw significant results.

Yoga is a big thing in college. All of the yoga classes tend to fill up so quickly. I guess people really enjoy it? I tried it and it kicked my butt, mostly because I was not used to stretching in weird ways and I used muscles that I had never used. If you want to do some yoga and don’t want to go to classes because….covid, then I suggest getting a yoga mat and watching more YouTube videos. Man, YouTube is amazing. I bought this mat https://amzn.to/3A4WGda and I watch MadFit https://www.youtube.com/channel/UCpQ34afVgk8cRQBjSJ1xuJQ. She is super good and extremely challenging. If you want ab workouts, she’s the one to watch. There are also a hundred more yoga instructors on the site that you can check out.

If you are like me, you love lifting heavy weights. This is a bit tricky to do without a gym, but if you want to spend a little more, I recommend getting a weighted sandbag like https://amzn.to/3x2FF1r. I bought one along with the resistance band and Oh My! I believe mine goes up to 45 pounds, so it’s a pretty significant amount of weight. You fill smaller sand bags and stuff them inside a much larger bag so the weight can be adjustable. This was a great buy! I specifically like it for arm workouts as well as back and shoulder workouts.

The last little bit of exercise “equipment” that I want to share are posters. They have posters that go over different exercises that you can do with weights, resistance bands, bodyweight, etc. I have quite a few in my office at school that I studied prior to getting my personal training certification. These were the ones that I got https://amzn.to/3dig4JW. These are great because they help you visualize a workout and expose you to many different other workouts that you may have never seen or heard of. They are fairly cheap and super helpful.

I hope these suggestions help a tiny bit. If you want some advice from me, reach out and I will happily help. Most importantly, just stay active. It helps in more ways than you can think of. Trust me when I say that staying active in grad school is not just essential for your physical health, but also or your mental health. I have been in grad school for a very long time so I know 😛

See ya later everyone