By: Danielle Elise Pascente
I want to share my all time favorite workout with each and every one of you! This is known as the extreme track workout or track/bleacher workout. I challenge each of you to re-vamp your workouts. Are you actually reaching your maximum at each workout? Do you feel sore anymore after completing workouts? What can you do to reach your full potential after years of working out? For me, I came to the realization this weekend that I should add more variety to my workouts. When I moved to L.A. from Phoenix, it was a hard transition to figure out where all the good “spots” were. It was so easy in Arizona to know exactly where to go and what I could do to switch up my workouts. I am on a quest to find some great spots in L.A. where I can get just as good of a workout if not better than the ones I did in Arizona. This is just one of the workouts that I really love and want to share with you all. If you have a local high school or college track that’s available to you….try this track workout once a week for maximum results!
Warm up: 1 mile-moderate jog (4 laps)
Stretch: 5-10 minutes slow stretching (focus on legs)
10 x Sprints
(Sprint to the top—-step down—–that’s 1—-complete 10)
1 lap sprint straightaway—-jog turn
(Sprint 100 meters, jog or walk the turn 100 meters—1 lap=400 meters total)
Core (on bleachers)
20 bleacher pushups
(hands on the first step, feet on the lowest level so you are at an incline—-touch chest to the bleacher—-return back to start—–that’s 1 rep).
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.—–that’s 1 rep).
1 minute holds-bleacher side planks
(like the push ups—put one elbow on the first step and your feet on the lowest level. You should be either on the right side or left side. Extend the other arm to the sky. Hold that position extending your hip and arm to the sky for one minute. For advanced, raise the top leg upward toward the sky. Now, do the other side—-total of 2 minutes).
***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 100 meters 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.
If you have any questions, please feel free to contact me via facebook or blog.
Stay healthy and stay fit!
- Danielle Pascente
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Tags: bleachers, cardio, high intensity, HIIT, intensity, legs, stairs, track workout, variation