Track Circuit Workout

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Track Circuit Workout

Outdoor Workout
Outdoor Workout. Dan Kitwood / Staff / Getty Images

If you're looking to spice up your outdoor workouts, why not make use of your local high school, health club or college track? This fast-paced circuit workout will work your entire body with a mixture of exercises. There are circuits for both a track and bleachers but, if you don't have bleachers, improvise or just skip them and repeat the track sections. You can make this workout as hard or as easy as you want by working hard or backing off throughout the workout.

Precautions: See your doctor if you have any illnesses, injuries or medical conditions before doing this workout

Equipment: A track, a set of bleachers or stairs

How to do the Track Circuit Workout

Complete each circuit, doing each exercise one after the other with no rest in between. You may need to insert breaks between each circuit to catch your breath. Work at your own pace and modify the workout to fit your fitness level, available equipment and goals.

Get Started with the Track Circuit Workout

Warm up - Walk briskly for one Lap/400 m

Walk or jog at a moderate pace 

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Track Circuit 1 - High Jogs

High Jog. Paige Waehner

1/4 Lap/100m High Jogs

  • As you jog, bring your knees up high, to waist level if you can.  Land on the balls of your feet and keep the knees bent to absorb the impact.

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Track Circuit 1 - Butt Kicks

Butt Kicks. Paige Waehner

1/4 Lap/100m Butt Kicks

  • Run, bringing the feet up behind you as high as you can, as though kicking your own butt.

1/4 Lap/100m Walk or run as fast as you can 

1/4 Lap/100m Walk or jog at a moderate pace

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Bleacher Circuit 1

Paige Waehner

Walk, jog or run up the bleacher stairs and walk back down. 3-5 laps (depending on how high the bleachers are) 

Step Ups - 16 reps 

  • Use a step on the bleachers or a staircase with a rail if needed. Place the right foot on the step and push up, touching the left toes to the step. Step down repeat all reps on the right leg before switching to the left.

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Bleacher Circuit 1 - Triceps Dips

Paige Waehner

20 reps Triceps Dips 

  • Sit on the bottom stair with your hands just beside the hips.  Push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 20 reps.

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Bleacher Circuit 1 - Mountain Climbers

Mountain Climber
Paige Waehner

20 reps Mountain Climbers

  • Put your hands on the bottom step and get into a plank position. Bring the knee in towards the chest and then alternate with the left knee, running the knees in and out for 20 reps. 

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Track Circuit 2 - Walking Lunge

Paige Waehner

 1/4 Lap/100m Walking Lunge

  • Step forward with the right foot into a lunge, keeping the front knee above the ankle. Step the left foot in and then forward into a lunge. Alternate walking lunges for 1/4 of a lap. 

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Track Circuit 2 - Long Jump

Long Jump
Paige Waehner

1/4 Lap/100m Long Jumps

  • Jump forward as far as you can with both feet together, landing with the knees soft.  Continue for 1/4 of a lap, if you can. 

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Track Circuit 2 - Butt Kicks and High Jogs

Butt Kick. Paige Waehner

1/4 Lap/100m Butt Kicks

  • Run, bringing the feet up behind you as high as you can, as though kicking your own butt.

1/4 Lap/100m High Jogs

  • As you jog, bring your knees up high, to waist level if you can.

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Bleacher Circuit 2 - Step Ups

Paige Waehner

3-5 laps (depending on how high the bleachers are) Walk, jog or run up the bleacher stairs and walk back down

16 reps Step Ups

  • 16 reps on each side.​

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Bleacher Circuit 2 - Stair Pushups - Tricep Dips - Mountain Climbers

Paige Waehner

20 reps Stair Pushups

20 reps Triceps Dips 

20 reps Mountain Climbers

Repeat if desired or cool down by walking 1-2 laps at an easy pace, followed by a Stretch

Estimated Workout Time: 30-60 minutes

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