RSS Feed

Posts Tagged ‘track’

  1. Track Workout

    May 3, 2012 by Kristin

    So, your child has baseball practice or football practice… make use of your time and do this track workout. Modify the workout to your level. The key thing is to challenge yourself. Thanks to my little sister for working out with me and letting me get some pictures of her! She looks awesome!

    Warm-up: ¼ mile jog around track, then stretch. (5 minutes)

    Track: Set 1 (Approximately 17-20 minutes)

    Run ¼ mile. (2 – 3 minutes)

    4 x 100-meter Sprints. (4 minutes) Sprint, walk back to start and immediately begin the next sprint.

    Run ¼ mile. (2 – 3 minutes)

    4 x 100-meter Sprints. (4 minutes) Sprint, walk back to start and immediately begin the next sprint.

    Run ¼ mile. (2 – 3 minutes)

    2 x 100-meter Sprints. (2 minutes) Sprint, walk back to start and immediately begin the next sprint.

    30 (each leg) x Lunge Jumps. (1 minute) start in a lunge position, jump and switch your legs in the air and land in a lunge position

    Track Set 2 (Approximately 8 minutes)

    100-meter High Knees Run. (30 seconds) Run lifting your knees as high as you can to the front.

    30 (each leg) x Walking Lunges. (1 – 2 minutes)

    100-meter High Knees Run. (30 seconds) lifting your knees as high as you can to the front.

    30 High Jumps. (1 minute)

    100-meter High Knees Run. (30 seconds) lifting your knees as high as you can to the front.

    20 Burpees. (1 minute)

    Run ¼ mile. (2 minutes)

    Track Set 3 (15 Approximately minutes) Do this circuit 2 times through

    20 Squat jumps. (30 seconds) start in a squat position and jump

    30 Long Jumps. (1 minute) starting with your feet together, squat down, and jump as far as you can, landing with both feet

    15 Push-ups. (use a bench or the floor)

    20 Dips. (There are 2 ways to do this, the straighter your legs are in front of you the harder it is, see below)

    ;

    ;

    DONE!

    Technorati Tags: , , , ,