We’ve all been there. One little cheat meal turns into a cheat day or cheat weekend. Or, perhaps a busy schedule takes you out of the gym for a few days, and you can’t seem to get back in the groove. Frustrating, right?
After eight weeks of hard work prepping for the Arnold, this past week I took some time off from the gym and indulged a little for my birthday. I thoroughly enjoyed the rest, Peanut Butter Cheerios and ice cream cone, but I knew it was “go time” come Sunday. So, I designed a killer track and stadium workout to kick off a new week, get my head back in the game and put those extra calories to work. Doing something new and challenging is always a great way to get me “reset.”
Whether you need a good kick in the pants after some time off, want something new to jumpstart your motivation or just like new challenges, I think you will love this Get Back on TRACK Workout. Give it a whirl, and let me know what you think.
JB’s Get Back on TRACK Workout (Approximately 60 minutes)
Warm-up: ¼ mile jog around track, then stretch. (5 minutes)
Stadium Set 1 (10 – 20 minutes)
Run Stadium Stairs. (5 – 10 minutes) Run up the steps, jog to the next set of stairs, run down the steps and then run back up. Repeat for the whole stadium or stadium section, depending on how large the facility.
Step Kick Back on Stairs. (5 – 10 minutes) Climb the stairs with big steps (skipping 2 – 3 stairs with each step) and kick back the leg not leading the step. Make sure to kick back the leg as high as you can and really squeeze the glute. You want to move quickly, but not at the expense of taking full advantage of the squeeze. Climb up one set of steps, jog to the next set of stairs, run down the steps and then climb back up. Repeat for the whole stadium or stadium section, depending on how large the facility.
Track Set 1 (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 Bench Switch Jumps. (1 minute) Place one foot on the bench then push off and jump, switching legs in the air. You should land with the starting leg on the ground and the other foot on the bench. (The movement is like a switch lunge jump you would do on the ground.)
Stadium Set 2 (Approximately 10 minutes)
- 2 x Sprint Stadium Stairs. (1 – 2 minutes) Sprint as fast as you can to the top of one set of stairs and then run down the same set of stairs. Repeat.
- 1 x Stair Hops. (1 – 2 minutes) Quickly hop up each stair with both feet about shoulder-width apart and then run down the same set of stairs.
- 2 x Sprint Stadium Stairs. (1 – 2 minutes) Sprint as fast as you can to the top of one set of stairs and then run down the same set of stairs. Repeat.
- 1 x Stadium Side Squat Climb – SIDE 1. (2 minutes) Squat climbing up the stadium seats. Make sure to keep your weight in your heels when squatting. Climb to the top doing one side only.
- 2 x Sprint Stadium Stairs. (1 – 2 minutes) Sprint as fast as you can to the top of one set of stairs and then run down the same set of stairs. Repeat.
- 1 x Stadium Side Squat Climb – SIDE 2. (2 minutes) Side squat climbing up the stadium seats. Make sure to keep your weight in your heels when squatting. Climb to the top doing one side only.
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)
- DONE!
A Winning Thought
It’s totally normal to get off track on our fitness goals from time to time. Life happens. The most important thing to do is to move forward. The more energy you spend obsessing or feeling guilty about the past, the less energy you have to do something about it. Always remember, your power to make change and get back on course is in the present moment. So get moving— one thought, one choice, one step and one rep at a time. Win the moment. Be YOUR BEST!
