Good Morning!
Almost everyone has a local high school or middle school that's not too far from home. You can do so much more around a track than just run in circles, so I wanted to share a great workout with you that anyone can do!
I've personally decided to start hitting the track twice a week as part of my weekly workouts because it targets my lower body muscles in a more dynamic way, it increases my cardio, and it will help me maintain my athleticism as I begin training more with weights. I currently do one track workout that is more strength focused and follow it up with a distance run and I do another track workout that is more cardio based that I do post leg workout.
I am going to share a little combination of those workouts with you. Here it goes!
1. To warm up Run 1 lap (400 m) around the track 2-4 times. On your final lap, pick up the pace and run hard.
2. 100 meter traveling lunges (1-2 sets)
3. 1 lap around the track
4. 50-100 meter traveling side shuffle or side lunges. Hit both sides. (1-2 sets)
5. 1 lap around the track
6. 100 meter traveling step squats Step forward and squat. (1-2 sets)
7. 1 lap around the track
8. Rest and Breathe!
9. 100 m sprints followed by 10 jump squats or regular squats. (2-4 sets)
10. If you can find bleachers, finish up with 2-6 sets of stair runs.
11. If you're looking to go the extra mile, finish up with with another 4 laps around the track.
VOILA! Wasted!
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