20-minute Routines For Outside Of The Gym:

Ohhhh….Track Work – Sprints and Bleachers My Style

One of my favorite ways to destroy myself in a short amount of time is at the high school track closest to my house. Bleachers and the track can be easily utilized to get an intense 20 minute workout. I love that I get my cardio workout routine done quickly and that I also get the added benefit of a booty blast!

Keep this in mind for this workout: Bleachers usually sit along one side of the track. You will use the bleacher as one of your straight-aways. Basically, you will be running the curves and one straight of the track and then exit the track to use the bleachers as the last quarter of each lap.

The Routine:

• Jog ¾ of a lap around the track to warm up.
• As you come to the second straight-away where the bleachers start, you exit the track and start running a set of bleachers. Sprint up the bleachers and walk rapidly down (to spare your knees). Work your way through the bleachers and then exit onto the track.
• Walk the curve
• Sprint the next straight. Show me your sprint form; go full speed.
• Walk the next curve.
• Exit the track to complete the second set of bleachers. Sprint up the bleacher and walk down.
• Repeat for 20 minutes. It will probably take 2-3 rounds of this routine, closer to 3 if you are hustling!

Medicine Ball Full-Body Blast + Cardio:

For this routine you will need the local, practice football field and your own medicine ball. Medicine balls that look like over-grown hacky sacks work best for this routine since they have less bounce but any medicine ball will work. If you have to buy one, they are not expensive and can be used for many exercises, a worthy piece of equipment to own.

The Routine:

• Start on one end of the football field holding your medicine ball with both hands in front of your chest, elbow pointing horizontally as if you were going to pass a basketball.
• Drop into a squat. As you rise from the squat, throw the medicine ball as far down the field as you can.
• Sprint to it. Pick it up. Squat and repeat down the entire length of the football field.
• At the end of the field, lie down and complete a set of 20 Russian twists with your medicine ball.
• Next do 20 medicine ball crunches holding the medicine ball between your knees.
• Last hold the medicine ball between your feet. Complete 20 weighted leg raises.
• Stand up and begin the squat and throw to the other end of the field.
• Repeat the process for 20 minutes.
• Your whole body will feel this routine!

If you are a beginner, complete the abdominal exercises without the medicine ball.

Conclusion

 “The only bad workout is the one that didn’t happen.”

Even on days that you just aren’t “feelin’ it”, the days you think it would be best to just pass on exercise, remind yourself that it will only take 20 minutes of your day to strengthen your whole body. That 20 minute exercise routine may just revive you, and I promise that you will never regret any workout, only the ones that didn’t happen!