Monday, April 20, 2015

Move it Monday #8 {Track Workout}


Hey ya'll its Monday and although it has been a while today I am back at it with Move it Monday! The weather is bipolar here in Utah right now as Spring time usually is and along with bipolar weather in Spring comes the start of running season. So to celebrate the start of the running season and mostly nice weather, when it isn't randomly snowing in April, I am sharing with you today 2 different running interval workouts that you can do on a track, on a treadmill, or even on a trail. Running workouts are great for all types of you active people out there. Running can help us all with our hearts, our lungs and full body transformation but along with the cardio it is important to incorporate some strength so these workouts have some body weight movements that combined with the cardio are sure to burn some unwanted fat and put on lean muscle. I know you all want to be able to more active with your kids this summer mamas so lets get crackin! You and your kids will thank me after these.



To find some of my previous at home/out side work outs you can find them HERE HEREHERE ,  HEREHEREHERE  HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. I cannot wait to share with you all of my workouts and recipes to help you to be a better you. This year is going to be a great one. Lets get healthy and crush some goals together. Remember you can always email me with suggestions or questions at wjwiki07@hotmail.com Now lets finally get to this workout shall we!!! 



Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

The first one is a fun little pyramid chipper that will challenge you but is very doable. I did this one on Saturday and had a few other people do it and it was a good one. If you are just starting out you can modify the runs and reps. For example you can do a 800m, 400 m, 200 m , 200m, 400m and 800m  or even 400, 200, 100, 100, 200, 400m and you can do 10 reps instead of 20 depending on your level and how comfortable you are with running and those movements. But no matter which modification you do make sure that you are challenging yourself. You will only improve by challenging and pushing yourself in your workouts.

Make sure you time these running workouts so that you are able to do them again and see your improvement. Also record what modification you did so that you can push yourself even more on the runs and reps then next time you do it, until you are able to do the workout as written. Let me know how it goes if you do it I would love to hear about your experience.

Shirt: Billabong ||  Tights: Flex Till you're famous  ||  Shoes: Reebok Nano 4  || Sports Bra:  Lulu Lemon ||  Facility: Layton High Track and Field  ||  Photo Credit: Tyler Ulrich

I love these out door workouts because I love to be outdoors and I feel like the sunshine makes us all happier. I also loved doing these at the track because me and my husband were able to go together and the boys just played on the track with us and in the grass. We were able to go together as a family and all have fun and be active together. My four year old ran over a mile with us and my 2 year old probably ran about a 1/2 mile they did awesome and then they loved running in the grass and playing with each other while we could watch them the whole time running circles around them. Make fitness fun. Make it a priority and be the example that your children can follow.



Ok here is another one for you. Do not skip the warmup it is very important especially to make sure your leg muscles are all warm before you take off running. Ok this one there are two options there is one for the beginners and one for advanced they are similar they are just different rep schemes. Pick which one is best for your level and give it your all. Push yourself, time yourself and record it so that you can do it again in a month and see your improvement.  It is as easy or as hard as you make it by how much you are willing to push yourself. 


Make sure to come and check out more of my At home workouts 
HEREHEREHERE, HERE,  HEREHEREHERE HERE , and HERE
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 



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3 comments:

  1. I love how you divided the workouts for beginners and advanced! Thanks for the workout schedule!

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  2. Such a great workout! I'll have to try this one out on the track. I'm usually a treadmill runner, but would love to get outside more. My stress fracture is almost healed up so I think I can finally start taking my workouts outside for the summer. I'll definitely add this one to my list!

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