It's time for another round Pyramid Workout! If you didn't catch my last one, check it here! For this one, you WILL need a set of dumbbells. I chose 15lbs. Don't be afraid to go heavy. If you have a couple sets, you can always drop down in weight if you need to. For this circuit, you will do 2 rounds of it, followed by the Tabata Burnout below. From the warm up laps, to the 2 rounds and tabata burnout, I finished in about 35 minutes and torched over 550 calories. Not bad for a days work! I'll take it. With the warm up laps below, treat them as such. You are getting your body warmed up, no need to sprint. That will come later! After the 2 laps, then complete another 2 laps (800meters), sprinting 100 meters and walking 100. So I usually sprint the straightaway and walk/lightly jog the curve of the track. Then make sure you stretch! Stretching your hamstrings, quads, hip flexors among others.
THE WORKOUTWarm up: 2 easy laps of jogging (800 meters) + 2 laps (800 meters) running/sprinting 100 meters+ walk/lightly jog 100 meters
CIRCUIT40 Walking Lunges (w/dumbbells) 30 Squat Press (w/dumbbells) 20 Side Step Ups on bench (10 reps each leg WITH dumbbell) 10 Decline Push Ups 30 Yard Sprint High Knees 40 Yard Sprint 800 Meter (2laps) walk/jog 100 meters + sprint 100 meters (repeat till all 800 are done). REPEAT Circuit and 800 meter jog/sprint 1 more time (2 times total). CIRCUIT Demonstrated below.
ARMS & LEGS & SPRINTS OH MY! (Track Pyramid Circuit)After your two rounds above, finish with the Tabata burnout!!
TABATA10 seconds rest 20 seconds Toe Taps 10 seconds rest 20 seconds Mt. Climbers 10 seconds rest 20 seconds Toe Taps 10 seconds rest 20 seconds Mt. Climbers 10 seconds rest 20 seconds Toe Taps 10 seconds rest 20 seconds Mt. Climbers 10 seconds rest 20 seconds Toe Taps 10 seconds rest 20 seconds Mt. Climbers
TABATA BURNOUTWant to see more workouts and information on health and fitness? “LIKE” my Facebook page and check out my youtube page as well!
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