I want to share my all time favorite workout with you guys! This is always a tough one. I honestly used to HATE track practice, but now I find joy in just doing one of these a week. Well….joy is a strong word haha BUT I do feel accomplished after. I challenge you to add 1 track workout a week to your regiment. If you have a local high school or college track that’s available to you….give this one a whirl.
Warm up: 1 mile-moderate jog (4 laps)
Stretch/Agility: 5-10 minutes agility drills/active stretches (focus on legs)
10 x Sprints
(Sprint to the top every other step, walk down. That’s 1)
1 lap sprint straightaway, jog corners
Core (on bleachers)
20 bleacher pushups
(hands on the first step, feet on the lowest level so you are at an incline)
30 bleacher V-ups
(sit on the first step, grab the front of the bleacher you are sitting on. or for advanced reach both arms toward the sky—legs extended out with your back side on the bleacher—crunch up with your knees to form a “v” shape and extend back out to a long hollow body)
1 minute holds-bleacher side planks
(like the push ups—put one elbow on the first step and your feet on the lowest level. Extend the other arm to the sky. Hold that position extending your hip and arm to the sky for one minute. Now, do the other side.
REPEAT THIS ENTIRE CIRCUIT 3 TIMES—starting with bleacher sprints and ending with 1 minute holds. This should take about 1 hour.
***To make this workout less advanced***
- walk 1 mile warm-up
- 5 bleacher sprints
- Moderate Jog on straightaway and walk the corners
- 10 bleacher push-ups
- 15 bleacher V-ups
- 30 second plank holds
COLLEGE BLEACHERS VS. HIGH SCHOOL BLEACHERS
*If you are using a high school track, follow this workout accordingly.
*If you are using a college track—-only go halfway or ¾ of the way up bleachers. If 10 sprints is too many, adjust according to your fitness level.
Have fun, DO WORK!