Name: Playbook - Brad and Jess Gouthro - 25 Minute Track Star HIIT
Uploaded: 2023-03-01T04:35:44.036Z
Duration: 25 min
Description: 25 Minute Track Star HIIT

TO PROGRESS THE WORKOUT:
Increase number of rounds up to 5 and/or reduce rest time between exercises.

TO MODIFY THE WORKOUT:
Decrease sprint distance and/or interval times, or increase rest between exercises.

STEP 1: Warm up by a slow jog 200 m at an easy pace.
STEP 2: Start the circuit by doing a 200 m sprint, reaching 85% of MHR. Rest for 1 min. STEP 3: Proceed with a 40 sec bench sprint followed by 1 min of rest, then 40 sec jump rope followed by 1 min rest, and 40 sec of bench jumps followed by a 2 min rest. STEP 4: Repeat that circuit of 4 exercises for 3 rounds.
STEP 5: Cool down by jogging 200 m at a slow pace and completing the foam rolling cool down.

Dynamic Warm Up Flow

A light jog at the track is a low to medium intensity form of steady state cardio designed to warm up your muscles, joints, and steadily increase your heart rate to prepare you for the workout.

Warm Up: Light Jog At The Track

Start the circuit by doing a 200 m sprint, reaching 85% of MHR. Rest for 1 min. Proceed with a 40 sec bench sprint followed by 1 min of rest, then 40 sec jump rope followed by 1 min rest, and 40 sec of bench jumps followed by a 2 min rest. 

Repeat that circuit of 4 exercises for 3 rounds.

Effort Level: 9/10
The High Intensity Interval Track Sprint is a fast and explosive run outdoors at the track. To get started:
1. Line up at the start line in a three-point or four-point sprint stance. This simply means having both feet planted as well as one or both hands touching the track. In this example, I’m in a three-point stance as only one hand is touching the ground.
2. Explode out of the start by driving your feet through the ground and swinging your arms for momentum.
3. Continue running as fast as you can until you reach the 200m line.

200m Track Sprint

Effort Level: 9/10
1. Line up at the bottom of the bleachers in an aisle with the stairs. 
2. Run up the stairs as fast as you can, either completing 1 step at a time or 2 steps at a time.
3. Although 2 steps at a time will complete the sprint faster, completing the bleacher sprint 1 step at a time tends to increase your heart rate even faster.
4. Once you get to the top of the bleachers, under control, come back down one or two steps at a time at a decent speed.
5. Complete for time or reps.

Bleacher Sprint

1. Hold the ends of the jump rope in each hand.
2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist, quickly rotate your wrists to make small circles to revolve the rope around your body.
3. Land softly on your toes, and quickly push off again from the balls of your feet. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
4. To make it harder, do double unders. This is when the rope revolves under your feet twice within one jump. Once again, the idea is not to just jump higher, the speed comes from the quick rotation of your wrists.

Speed Jump Rope

Effort Level: 9/10
1. Stand in front of a bleacher bench with both feet firmly planted into the ground. 
2. Raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up.
3. It’s important to land softly with both feet on the bench and stick the landing in a squat position, chest up, eyes forward, with your abs contracted.  
4. Step off the bench rather than jumping directly down to the floor to minimize strain on the knees.
5. Repeat for time or reps.

Bleacher Jump

Track Star Circuit

Cool Down: Light Jog At The Track

At the end of the workout, complete one circuit of this cool down.

1. Get into a push up position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

15 seconds/leg
1. While standing, contract your core for balance, then place your weight on one foot as you slowly bend your opposite knee, and raise your foot toward towards your glutes.
2. Reach back with the hand on the same side and hold the top of your foot.
3. Hold this stretch for the indicated time in your program, then switch legs and repeat.

Standing Quad Stretch

15 seconds per leg
1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

25 Minute Track Star HIIT

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