clock menu more-arrow no yes mobile

Filed under:

How to make the most of watching a baseball game and getting healthy

MLB: San Diego Padres at San Francisco Giants Stan Szeto-USA TODAY Sports

Have you ever sat and watched a baseball game that ended up being a complete dud, making you question your life choices and time management? Are you interested in improving your strength and overall health, but find that you’re low on time due to the amount of baseball that you watch?

Have I got the solution for you! I’ve come up with a workout routine you can do from the comfort of your own home while watching your favorite baseball squadron play. That way, even if the team loses, you win!

What you need:

  • Two dumbbells of a lighter weight for you. These will get most of the action so make sure the weight is appropriate for your strength level. I use 5 lbs. If you don’t have any, you can find something of equal weight in your house that you can hold with your hands.
  • One heavier dumbell (or substitute item), roughly twice the weight of the smaller ones.
  • One yoga mat, if you don’t have one a large padded bath mat or a folded blanket will do.
  • Plenty of water

First Inning

Stretch! Focus on your quads, hamstrings and back, but if the inning goes long, work on your neck, arms, calves and whatever else you think needs stretching.

Second Inning

Ab time. On your yoga mat, do three sets of ten each of:

  • Regular crunches
  • Bicycle Crunches
  • Cross-body crunches: Keeping your left elbow on the ground, raise the right side of your torso up and over to the left like you’re doing a normal crunch, but to the side. Do ten on each side.
  • Leg raises

Third Inning

Continue ab workout if necessary, if not, do three sets of ten hip thrusts. If you finish early, go ahead and take a break.

Fourth Inning

Squats. All of the squats. Do sets of ten, as many as you feel comfortable doing. If you want, you can add your heavier weight here and lower it to the ground and up as you go. Now, if the inning goes crazy and you’ve done all the squats you can do, do not keep going. Just drink some water and rest.

Fifth Inning

Get your dumbells ready. These will all be with the lighter dumbbells unless otherwise stated. Do 15 each of the following:

  • Reverse curls: With your arms down at your sides, palms facing behind you, lift like you normally would for a curl until your arms are roughly at chest level and then lower and repeat.
  • V Raises: Start like you did for the last one, then lift your arms straight up and out in a “V” formation until they are shoulder height, then lower them and repeat. Use your muscles to lift, not the momentum of your arms.
  • Shoulder Press: Lift the dumbbells up to shoulder level and open your arms until they are at a 90 degree angle, then lift them up over your head until they touch, then lower and repeat.
  • Kickbacks: Leaning forward and holding the dumbbells at your side, extend your arms backward so that you are working your triceps, then move back and repeat.
  • Tricep Extensions: Gripping the heavier dumbbell in both hands, raise it above your head, then gently lower it behind your head, extend back up and repeat.

Sixth Inning

More arms!

  • In & Out Curls: With your arms at your side (elbows close to your body), start with your palms facing each other and raise up to your shoulders, then lower. Then turn your palms so they are facing out like a traditional curl, and raise and lower. This counts as one, do 20 of these.
  • Inside Curls: With your arms down, palms facing each other, lift one arm up, keeping the movement across your torso. Lift chest high then lower, repeat ten times per arm.
  • Reverse Flys: Leaning your torso down, with your arms down at your side and your palms facing your hips, lift out to the side with your arms slightly bent. Bring the weights up until they are level with your torso, then release and repeat 15 times.
  • Havyk Raises: Palms facing down, lift both arms so that you make a right angle, with one arm directly in front of you and the other out to the side and rotate. Each lift counts as one, and do this 20 times.
  • Curl Holds: Do a standard curl with your palms facing up. Lift up to your shoulders, then very slowly lower it, try to take 10 seconds per lift. Do five of these.

Carry this over to the next inning if necessary.

Seventh Inning

Do three sets of ten of each of these chest exercises. If you finish early, take a break!

  • Vertical chest press: I’m going to be honest, I’m not actually sure what these are called. But starting like you did for the shoulder press, with your arms out and hands up at a 90 degree angle, slowly bring your arms together until the dumbbells touch in front of you. Return and repeat.
  • Chest Press: Start by holding the dumbbells roughly at chest/shoulder height with your palms facing down, then press forward and up slightly until your arms are fully extended, then return and repeat.

Eighth Inning

Stretch again! Repeat the stretches you did in the first inning, but hold them longer and focus on breathing. This will be really good if the score is tied and the Giants’ bullpen is in the game.

Ninth Inning

Keep stretching, and pray for a Giants victory. But know that, even if they lose, you got something out of it!

This is merely for fun and for anyone who wants to do it. I am in the midst of a health shift in my life, and it can be hard to find time to work out when you spend 21 hours a week watching baseball and you also work two jobs. Add your own tips in the comments if you have other ideas!


Take what you want from this, I’ve found that these work for me, with visible muscle toning results. Pair these with regular cardio workouts if you’re looking for weight loss. Or don’t, I’m not the boss of you!

If you’re looking for low-impact alternatives to help your knees or back, a quick Google search can help with that! And always listen to your body and don’t do anything that hurts. Consult a trainer for proper form and technique and to find a workout routine that works for you and your specific needs.