Outdoor Track Workout
Worried you won’t have time to workout because your kids are home with you during the Summer? If you have an open mind and a little creativity, you can still fit in time for your fitness. This workout was adapted from one I did with my early morning bootcamp class a few weeks ago at Vets Field. It can be tailored to any track – the best part – no equipment required. What I love about this workout is that YOU control the intensity level to work for you. If you’re kids are with you, have them ride a bike or scooter with you around the track. If they are older they can run/jog or play on the grass in the middle of the field where you can keep an eye on them while you exercise.
Warm-up– one easy lap around the track – if you don’t run work up to a brisk walking pace (the goal is to warm up muscles and get the blood and breath flowing)
Set A – 1. Briskly walk, jog or run ½ way around track
2. 20 squats (option to have hands behind head or over head)
3. 15 pushups
Repeat 2 & 3
4. Run the other ½ of track back to start (find a bench or bleachers)
5. 15 Step ups/leg (see move of the week)
6. 15 Triceps Dips
Repeat 5 & 6
Set B – One lap of intervals – Use lampposts, trees etc as regular markers for your interval. Jog or walk to first post, sprint to the 2nd, jog or walk to the 3rd, etc to complete one lap.
Set C – 1. Continue ½ way around track at a jog or run
2. Straight-arm plank with alternating 1-arm rows (hold plank position while pulling one arm back, squeezing shoulder blade- switch sides) 10/side
3. Walking lunges ¼ of track
Repeat 2 & 3 until back to start
4. Forearm plank (option of hip drops 10/side) or hold for 30 counts
5. Russian twists (stand with feet wider than hips, knees bent, abs engaged, arms straight in front with hands clasped twist to right, pause, center, left, pause and repeat 10/side)
Repeat 4 & 5
Set D – Repeat the interval lap
Cooldown –Run ¾ of the track and walk the last ¼. Take some time to STRETCH.
To add a little more motivation, invite another mom or two with their kids. Not only can you encourage and push each other to work hard, you can also take turns checking in on the kids as needed. Just make sure you save the coffee for AFTER the workout…
