Boot Camp on the Bleachers
Every summer, Holly Rilinger, a Nike master trainer in New York City, puts clients through an outdoor boot camp that uses a two-part system to build strength and burn fat: Fire up the muscles with short-burst cardio, then fatigue them with body-weight moves. Use Rilinger’s plan on the track bleachers, running up and down a flight of stairs before doing each exercise.
Place hands on the ground and prop feet on the bottom bleacher. Keep back flat and abs tight for a set of 10 reps.
Stand facing bottom bleacher and, using arms to propel you, jump up, hop back down. Go for 20 continuous reps.
Go back to your decline pushup, and hold that top position as long as you can. Too easy? Put a hand behind your back; switch hands halfway through.
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