This workout utilizes a circular track with field space in the middle for body weight exercises. You may complete the workout in the same type of environment, or also at your own outdoor location or in the gym itself. Enjoy!
Warm Up:
Easy Jog on Straightaways (~100m)
Drill on Curves (~100m)
- Glute (Butt) Kicks
- High Knees
- Shuffle (Right and Left)
- Karaoke
Set #1:
6 Stations, 10 yds apart each-
20 Reps at station, sprint to next exercise
- Plank Twist w/ Push Up
- Pike Push Ups
- Spiderman Plank
- Mountain Climbers
- Opposite Arm/Leg Raise
- Oblique Hip Dips
Set #2:
Interval Runs
1-2x
- 0.25 Lap (100m) Sprint / 0.25 Lap Recovery (3.5 - 6.0 MPH)
- 0.50 Lap (200m) Sprint / 0.50 Lap Recovery
- 1.0 Lap (400m) Sprint / 0.50 Lap Recovery
Set #3:
6 Exercises, 00:45 ON / 00:15 REST
- Standing Bicycle Crunch
- Jump Rope Hops
- 5 Tuck Jumps/5 Lateral Skater Jumps
- Frog Jumps
- Fast Feet w/ Punches
- Jumping Jacks
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| Calorie count for workout (Based on 135lb woman) |
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