Get on Track

A fall, fresh air fat blast

We’ve all been there. One little cheat meal turns into a cheat day or weekend. 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. Or, maybe you lost your motivation somewhere and just can’t seem to find it.

Whatever the case, it’s time to GET ON TRACK… literally. Our seriously intense track and stadium workout is just the challenge you need to jumpstart progress and get your head in the game. There’s something about the fresh fall air that can energize even the most lethargic days.

To guide you through this high-intensity butt-kicker, we’ve enlisted IFBB Bikini Champions Ashley Kaltwasser and Justine Munro. Both ladies know a few things about athletic training, as each has an impressive sports resume. In fact, Ashley was a former NCAA Division I track athlete and is a 2x IFBB Bikini Olympia Champion.

But, you don’t have to be a competitive athlete to train like one. All you need is a determined mind and our detailed program, which includes a dynamic warm-up, plyometric drills, sprints and a final calorie-blasting stair climb. This complete conditioning workout will blast fat, shape your legs and enhance your overall athleticism. Ready to work? Let’s go!

Here’s what to expect…

Get on Track - A fall, fresh air fat blast


No matter how fit you are, you shouldn’t just jump into a workout without a good warm-up. Neglecting to do so can lead to injury and diminished performance. So what is the best method of warming up? Is a little light cardio and a quick stretch sufficient? Well, not exactly.

While there is not complete agreement amongst all researchers, generally, a warm-up should include low intensity aerobic activity followed by dynamic stretches and exercises that prepare the body for the upcoming sport or training activity. Unlike static stretching, where you hold a stretch in a still position for an extended period of time, dynamic exercises are active, mobile and sometimes explosive. Dynamic stretches are designed to raise your core body temperature, increase joint mobility and prepare your mind and body for the activities you are about to perform (i.e., sprinting).


Once you’re warmed up, it’s time to amp up your calorie burn and improve your overall athleticism with PLYOMETRIC DRILLS. These exercises will:

1) improve your explosiveness, power, speed, coordination and agility,
2) ignite your central nervous system to make communication between your brain and muscles more efficient and
3) fire up those fast twitch muscles fibers responsible for explosive movements.


Tighten up your laces… we’re going to SPRINT! It’s time to dig deep, find another gear and put forth all-out effort. Sprinting is serious work, but it provides serious results, including increased fat burning, metabolic rate, endurance, speed, protein synthesis and muscle growth.

For beginners, it is advisable to start sprinting at a speed less than an all-out effort. Once comfortable, you can gradually increase your speed after every sprint. Our SPRINT PROGRESSION will allow you to safely work up to your top speed.


If you have anything left in the tank, finish off this fresh air conditioning session with a STADIUM CIRCUIT. Stair running helps build speed, power and cardiovascular fitness. It also builds quickness and foot speed and blasts the lower body, especially the quads and glutes. If you are new to stadium running, you may only be able to complete one rotation of the circuit. As you get stronger, build up to the recommended three sets.

A Fall, Fresh Air Fat Blast! - With IFBB Champions Ashley Kaltwasser and Justine Munro

Go to PAGE 2 for Exercise Instructions & Demonstration Pictures

Jaime Baird

Jaime Baird is the Online Editor-in-Chief of FitnessRx For Women and IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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For sponsorship, appearances etc: Fitness Management Group