TRACK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

McKayla2013 on January 23, 2011

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Workout Category:

Running & Race Training

Workout Type:

Other

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Abs, Thighs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Sprint Run	-	-	30
High Knee Skips	-	-	30
Thighs
Leg Extensions	-	-	60
Angled Leg Press	-	-	60
Standing Leg Curls	-	-	60
Abs
Leg Raises	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
Side Crunches	-	-	30
Bench Knee Tucks	-	-	30
Sit-Ups	-	-	30
	-	-	30
Side Jackknifes	-	-	30
Mountain Climbers	-	-	30
	-	-	30
Jump Rope	-	-	30
Medicine Ball Side-to-Side Shuffle	-	-	30
	-	-	30
Lower Back
Back Extension: Plank Hold with Lift	-	-	60
	-	-	60
Back
Wide Grip Front Chin-Ups	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Easy Run	0 miles	0	-
	0 miles	0	-
90% Max Sprint (RPE 7)	0 miles	0	-
85% Max Sprint (RPE 6)	0 miles	0	-
Yoga Level 2: Upward Facing Dog	0 miles	0	-

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