fitness

Switch it up! Full Body Track Workout for All Levels

Sweat - sweat.com
Switch it up! Full Body Track Workout for All Levels
Full-Body Track Workout

“CHANGE IS GOOD”. Most of us have heard this popular saying. Honestly, this could not be truer when it comes to a fitness regimen. I will be the first to admit that any change in a fitness routine is not ideal (creature of habit), but I am always reminded that stepping out of my comfort zone always proves to be beneficial! Whether you are prepping for a race, purposely looking to switch up your routine or you do not have access to a gym, a local track is a GREAT location to get in a good sweat!

To provide a little inspiration and guidance below is a fun, outdoor track workout that will help with switching up your routine.

What you will need:

  • Your energetic self!
  • A comfortable pair of athletic sneakers.
  • Comfortable workout clothing.
  • Water to stay hydrated.
  • A post workout recovery snack or drink.
  • A mini towel.
  • EXTRA: dumbbells, resistance bands, a yoga mat, medicine ball.

Warm up:

Get your body warmed up with a couple of minutes of low-intensity cardio. Take advantage of the track and jog or speed walk for one to two laps. This will get your heart rate up and warm-up your body.

Core circuit

For your first circuit complete three sets of each of the following exercises:

  • Russian Twist: 15 reps each side (If you want to make this set a bit more challenging, add in a medicine ball or a set of dumbbells for extra resistance.)
  • Side Plank: 30 seconds each side.
  • V-Ups, 24 reps.

Track circuit 1

  • 15 FORWARD WALKING LUNGES [15 EACH LEG, 30 TOTAL, DUMBBELLS OPTIONAL]
  • 15 POWER SKIPS [15 EACH LEG, 30 TOTAL]
  • 15 FORWARD WALKING LUNGES [15 EACH LEG, 30 TOTAL, DUMBBELLS OPTIONAL]
  • 15 POWER SKIPS [15 EACH LEG, 30 TOTAL]

Track circuit 2

  • 15 SIDE TO SIDE, IN AND OUT SQUATS [1 REP=NARROW SQUAT + WIDE SQUAT, RESISTANCE BANDS OPTIONAL]
  • 24 BUTT KICKS
  • 15 SIDE TO SIDE, IN AND OUT SQUATS [1 REP=NARROW SQUAT + WIDE SQUAT, RESISTANCE BANDS OPTIONAL]
  • 24 BUTT KICKS

Track circuit 3

  • 15 BURPEES
  • 30-60 SECOND PLANK
  • 15 BURPEES
  • 30-60 SECOND PLANK

Bleacher circuit 1

  • BLEACHER STEP QUICK SPRINTS, BOTTOM TO TOP, 2 MINUTES
  • BLEACHER STEP-UPS, 15 REPS EACH LEG
  • BLEACHER STEP QUICK SPRINTS, BOTTOM TO TOP, 2 MINUTES
  • BLEACKER STEP-UPS, 15 REPS

Bleacher circuit 2

  • BLEACHER SIDE TO SIDE SPRINTS, BOTTOM TO TOP + BACK, REPEAT THREE TIMES
  • PUSH-UPS, 15 REPS
  • BLEACHER SIDE TO SIDE SPRINTS, BOTTOM TO TOP + BACK, REPEAT THREE TIMES
  • PUSH-UPS, 15 REPS

Bleacher circuit 3

  • TRICEP DIPS, 24 REPS
  • PLANK WALK OUTS, 15 REPS
  • TRICEP DIPS, 24 REPS
  • PLANK WALK OUTS, 15 REPS

Cooldown

Walk for one to two laps around the track and do not forget to STRETCH IT OUT! After your workout, take a few minutes to rid the lactic acid and stretch.

Benefits of switching up your fitness routine

  • Allows you to focus on and train new muscle groups.
  • Keeps your workouts fun and creative. You want to avoid a fitness burnout. The last thing we want is to do the same routine over and over, getting so sick of it that we loathe the activity!
  • Helps you break through a fitness plateau. No one wants to plateau, so switching it up every now and then will help prevent your exercises becoming ineffective.
  • Keeps your brain function active and healthy.
  • Gives you the opportunity to connect with new people!

Mixing up your routine and trying out an outdoor workout like the one above will help you develop and maintain different types of fitness! To lose weight, build muscle, improve cardio stamina and/or improve muscular endurance for total performance, it will be beneficial for you to perform different exercises at different intensities. Enjoy and have so much fun! 

Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: