Track Workout

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Summer Vacation Workout

It’s that time of year again!  My clients are leaving me behind (did I mention I will train you all day if you pay for my travel expenses?!?!?) and heading to their Summer Travel destinations. Cape Cod. Vermont. Rhode Island. Ahhhhh!!!!  I. LOVE. SUMMER!!!  Well, just because you are on vacation that DOESN’T mean you stop working out. Remember, it’s a LIFESTYLE. No gym? No problem. No equipment?  No problem.

Here is a workout you can do anywhere. Ideally you will start by marking a spot on the beach or grass with a towel, water bottle, etc.  You will the sprint for ONE MINUTE and mark that spot. These will be the spots you will be sprinting back and forth to. Enjoy. And remember, I will TRAIN FOR TRAVEL 😎

TRY DOING THIS CHALLENGE 2 or 3 TIMES!

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Campground Log Workout

The campground we are currently staying at has recently cut down over 100 trees. This has left behind a lot of tree branches, which of course I immediately looked at as workout equipment!

Since weight was a huge factor in our packing, I only brought two 5 lb dumbbells for strength work.  So (as I love to do) I’ve needed to get creative.

Here was today’s workout:

Bicep Curls

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Overhead Press

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Squats

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Skull Crushers

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Step Ups

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Basketball Court Workout

Here is a typical workout that I would do in Venice, Fl at a basketball court on my running route.

It can be one at any park you can find a bench at.

3 SETS OF:

20 Tricep Dips

SAM_2507

20 Elevated Shoulder Slaps

SAM_2515

20 Up and Overs

50 Bench Jumps

 

Walking Lunge to First Line

SAM_2527

Frog Jumps to next Line

SAM_2529

(Continue this down the court and back)

Sprint Suicides

(Foul Line/Center Court/Opposite Foul Line/Opposite Baseline)

Fitness Trail Workout

Here in Venice, Fl there are not many woods, and very little trails that look anything like the ones back home. However, right near where I am staying, there is a HUGE park with tons of Soccer and Baseball Fields, Tennis Courts, Football Stadium, a Basketball Court and a Fitness Trail.  Of course, I have been having a field day with this area for my workouts!

The entrance to this Fitness Trail is conveniently located at about the half way point of the 4 mile loop I run.  So, I dump into the “woods” and do a different circuit every time.  Sometimes I use the “equipment” for its intended purpose, and sometimes (most the time) I do my own thing.

Here is one of my workouts.

Come along with me……

Run about 2.2 miles to the entrance of the fitness trail.

SAM_2468

2 sets of 10 (assisted) Pull Ups

SAM_2470 SAM_2471

Sprint about .2 miles to the next exercise

SAM_2481

20 Elevated Push Ups

10 Semi-Elevated Push Ups

SAM_2486 SAM_2487

Burpee –>Jump on Bench–>Burpee

(20 Jumps on Bench Total)

Sprint about .2 miles to Next Exercise

SAM_2480

50 High Knees on the Bench

SAM_2492 SAM_2493

Sprint to next Exercise

SAM_2499

25 Plyo Jumps on Bench

SAM_2477

High Knees

(back and forth 10 times)

SAM_2495

SAM_2497

20 Reverse Push Ups

SAM_2503

Run 2 miles back home!

capri west