Image

Track, Bleachers, and Lunges

Here we go folks. This was a seriously crazy workout day. I think my Polar fitness monitor tracked an 800+ calorie burn. If you have any questions about any of the steps, just leave me a question.

First 1/4 mile track run

1) Side to Side lunge w/ sandbag         2 sets x 20 reps
2) Bicep curls w/ tube                            2 sets x 20 reps

Second 1/4 mile track run
Repeat 1 & 2

Third 1/4 track run

3) Band hopping skater lunge               2 sets x 20 reps
4) Band pull-down                                    2 sets x 20 reps

Fourth 1/4 mile track run
Repeat 3 & 4

Fifth 1/4 mile track run

5) Reverse Side lunge w/ sandbag        2 sets x 20 reps
6) Chest press w/ band                           2 sets x 20 reps

Sixth 1/4 mile track run
Repeat 5 & 6

Seventh 1/4 mile track run

7) Ugi ball squat w/ band bicep curl      2 sets x 20 reps
8) Ugi ball leg raises                                  2 sets x 20 reps

Eighth 1/4 mile track run
Repeat 7 & 8

Ninth 1/4 mile track run

9) Walking lunges the length of bleacher              (80 reps)
10) Broad jump w/squat w/alternating leg lift – right, then squat w/alternating leg lift left      (20 reps)

Walking lunges 1/2 the length of bleachers     (40 reps)
Broad jump combo                                                (15 reps)

Walking lunges                   20 reps
Broad jump combo            10 reps

Bleacher Work

Run up and down bleachers from one end to the other

1) Inner thigh lunges              2 sets x 20 reps
2) Dip w/ Dancing Crab         2 sets x 20 reps

Run back the bleachers – up and down to opposite side

3) Front Cross over lunge                                      2 sets x 20 reps
4) Feet elevated Side Plank Reach Through      2 sets x 15 reps

Run up and down bleachers to other end

Repeat 1 & 2

Run up and down bleachers to opposite side

Repeat 3 & 4

Run up and down bleachers to other end

5) Reverse step lunges          2 sets x 20 reps
6) Close grip push-ups          2 sets x 10 reps

Run up and down bleachers to starting side

7) Squat pulse low on Ugi ball       2 sets x 20 reps
8) Double leg raise w/ tubing       2 sets x 20 reps

Run up and down bleachers

Repeat 5 & 6

Run up and down bleachers

Repeat 7 & 8