Spring Track Workout

Get Outside, Blast Fat and Sweat!

Spring is here, so it’s time to get outside and sweat! One of my favorite ways to turn up my training intensity is to hit the local high school track and stadium for a fat-blasting, leg-shaping, boredom-busting workout. There’s something about the outdoors that infuses me with motivation— even on my most lethargic days. Give it a try, and let me know what you think!

Stay on TRACK Workout


– ¼ mile Jog

– 5-minute Stretch

Stadium Set 1

Moderate Pace Climb

– 5 x Run Stadium Stairs – Every Step. Jog down and immediately begin running back up the stairs until all five climbs are completed.

– 5 x Run Stadium Stairs – Every Other Step. Jog down and immediately begin running back up the stairs until all five climbs are completed.

Track Set 1 – Sprints

– 6 x 50 yard Back-to-Back Sprints. Sprint 50 yards and immediately turn around and sprint back to starting point. This is one set. Rest 30 seconds between each set.

Track Set 2 – Drills

Repeat the following until you complete 1 lap around the track.

– 20 each leg x High Knees Run. Jog 15 seconds.

– 20 each leg x Running Butt Kicks. Jog 15 seconds.

– 10 each leg x High Knee Skip Bounds*. Jog 15 seconds.

Track Set 3 – Plyometrics

Repeat the following 3 times with minimal between sets.

– 20 x Forward Jumps. Side shuffle left back to starting position.

– 20 each leg x Walking Lunges. Side shuffle right back to starting position.

Stadium Set 2 – Sprint Climb

Repeat the following 3 times. Rest 30 seconds between each set.

– Sprint Stadium Stairs – Every Step. Quickly jog down.

– Sprint Stadium Stairs – Every Other Step. Quickly jog down.

– Hop Up Stadium Stairs with both feet. Quickly jog down.

Cool Down

– ¼ mile Jog or Walk

– 5-minute Stretch

*High Knee Skip Bounds. Think of this exercise as an exaggerated skip. Draw the right knee up (as close to the torso as possible) jumping straight up into the air while still moving forward. As the right leg straightens to make contact with the ground, raise the left knee to the torso, repeating the motion on the other side.

Push Toward Your Best

Every day we stay on track to our goal is one day closer to achieving it. The trick is to find ways to stay motivated. From my experience, one of the best ways to overcome a lack of motivation is to challenge myself with something different— whether it’s trying a new rep scheme, changing my split, incorporating cardio intervals into my lifts, taking my training outdoors or simply working out at a different gym. So, before you throw in the towel on one of those low motivation days, try switching things up. It just may give you the jumpstart you need!

Keep pushing—your best is waiting!

Jaime Baird

Jaime Baird is an IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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