OnFitness Magazine - November/December 2021 - 41

OUT
IN
THE
SUN
TAKE YOUR TRAINING
TO THE TRACK
DeShawn D. Williams
When the sun is out and the weather is warm, it's great to take
your training outdoors. Like zombies, when spring and summer
roll around, workout buffs emerge from the gym, eager to reignite
their love of outdoor workouts, vitamin D, and the
excitement of new challenges.
Your local track is a great place to break a sweat while
enjoying the sun and, hopefully, a breeze during rest breaks. Here
are five no-equipment-necessary track workouts to get you out of
the gym and into the sun.
Begin with a solid warm-up. Jog a few laps around the track
at a moderate pace, followed movements such as straight-leg
kicks, butt-kicks, inchworms, and ankle rotations.
Allow sixty seconds of rest between each set for each of the
following exercises. Perform all prescribed sets before moving on
to the next exercise.
Lateral
Single-leg
jump
Drive the free
knee up and
explode off the
jumping leg.
Land lightly,
sinking into a
quarter singleleg
squat. Aim
for maximal
reactivity and
minimal ground
time between
bounds. Three
to five sets of
five repetitions
each per leg.
jumps
Generate as
much power as
possible to
leap laterally
from one foot
to the other
with quick
reaction time.
Three to five
sets of ten
repetitions
each.
Forty,
sixty,
and
one hundred
yard sprints
Stay upright, propel your arms
in a forward-and-back motion,
landing on your forefoot,
experiment with a shorter
stride. Three sets each.
Jump
squat
Push your
glutes back
and use your
arms to drive,
powerfully
exploding off
your forefeet.
Keep your
Broad jumps
Emphasize pushing your hips
forward and using your arms to
propel forward. Three to five
sets of five repetitions each.
eyes and torso
up. Three to
five sets of five
repetitions
each.
41 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021

http://WWW.ONFITNESSMAG.COM

OnFitness Magazine - November/December 2021

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