take it to the TRACK #7

the 'take it to the TRACK' workout 7:

SA= StraightawayS, C= CurveS

Warm Up: RUN ONE LAP

Be sure to do the lap exercises for BOTH straightaways and curves

LAP ONE:

SA: High Skips

C: Walking Lunges

Run both sides of Stadium Stairs

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LAP TWO:

SA: Grapevines

C: Side Shuffles

Run both sides of Stadium Stairs

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LAP THREE:

SA: High Knee Run

C: Frog Jumps

Run both sides of Stadium Stairs

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LAP FOUR:

SA: Sprint

C: Walk

Run both sides of Stadium Stairs

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BLEACHER WORK: 2-4 Sets

Diagonal Lunges Up Bleachers

10- 180 Squat Jumps: Front to Back = 1

Diagonal Squat Climb Down.  Switch leading leg each at ea. set

10- 3 Pulse Lunge Jumps: ea. leg

15- Plank Thrusters

15- Bleacher Tricep Dips

15- Bleacher Push Ups

This video and all past TRACK Workouts can be found HERE

This Video goes along with the 'Take it to the TRACK' Workout 7 that I posted this morning.  The exercises are short and goes by quickly.  Should take you about 1 hour or less. 

Here are 6 exercises involved in the workout

Going from Top to Bottom, Left to Right:

Diagonal Lunges Up Bleachers

180 Squat Jumps

Diagonal Squats Down Bleachers

Plank Thrusters…. you can do these with a 3-5 second hold at each position ( plank and squat ) or just go from one to the next with no pause between.  I am showing a hold at each.

3 Pulse Lunge Jumps

Stair Run.  BOTH sides of the stadium.  If you only have one side to the stadium, do it twice!

P.S. Video of High Skips, Grapevines and Side Shuffles are found in TRACK Workout 2 and Frog Jumps are found in TRACK Workout 6 on my INSTAGRAM 

ENJOY!!!!