Alternative Track Workouts

by 48122194
Alternative Track Workouts   When you think of track workouts, you probably think of running endless laps or short, gut-wrenching sprints. That's usually how it works, but there's plenty of room for variation. The three workouts detailed below combine the tried and true 'run round and round' mantra with a few basic twists.   Workout 1: Bodyweight, 2-4 rounds 1) 200m sprint, 20 spider push-ups 2) 200m sprint, 40 mountain climbers 3) 200m sprint, 10 plank to pushup   Spider Push-ups: http://m.youtube.com/watch?v=qAJ4rX__5W0 This pushup variation mimics the movement of a spider. Well, as closely as is possible for a human. Start in a normal pushup position, hands shoulder-width. As you descend to the ground, pull your left knee to your left elbow. As you press back up, push your leg back to the start position. Alternate sides as you go, and make sure to keep your butt low to the floor - maintain a solid plank position. Too easy? Add a pause at the bottom or a clap at the top.   Mountain Climbers: http://m.youtube.com/watch?v=DyeZM-_VnRc I'm sure you know how to do this by now, but here's a quick refresher. They're very similar to the spider pushup, so start in a pushup position. Now, bring your left knee towards your left elbow - this is the start. Hop back with your left foot, while simultaneously hopping forward with your right foot, bringing your right knee to your right elbow. Continue this alternating motion, moving as quickly as possible. Maintain a nice plank position throughout.   Plank to Pushup: http://m.youtube.com/watch?v=FZnIktMoPmg   Once again, start in a pushup position. Drop down to your left elbow, and then to your right. Now you're in a plank position. Reverse this motion by raising back onto your left hand and then to your right hand. That's one. Repeat! Be careful not to let your hips sag to the ground. Too easy? Add a hold during the plank portion.   Workout 2: Rope Skip, 1-2 rounds 400m run, 50 rope skips 300m run, 100m moving rope skips 400m run, 20 double unders 300m run, 100m moving rope skips 400m run, 50 rope skips   Rope Skips: http://m.youtube.com/watch?v=lJ7BRaxWX58     If you've never used a jump rope before, these may take some getting used to. Just remember - it's all in the wrists. Too easy? Add a high knee, butt kick, or side to side motion.   Moving Rope Skips: http://m.youtube.com/watch?v=gEaTbjAGFpQ This natural progress utilizes the most basic skipping movement, but also includes forward motion. First, practice doing rope skips while alternating legs. When that feels comfortable, start adding forward motion to it, almost as if you're bounding forward from side to side. If that little girl can do it, so can you.   Double Unders: http://m.youtube.com/watch?v=AntxpGd1QC8 These are one of the more difficult rope skip variations. Again, it's all about quick wrist movement. If you get that down, you won't even need to increase the height of your jump. Watch the video and work at it. If they're still too tough, switch these out for single leg skips.   Workout 3: Carry, 1-2 rounds 50m sprint, jog back, 50m Farmer's Carry 60m sprint, jog back, 60m Farmer's Carry 70m sprint, jog back, 70m Farmer's Carry 80m sprint, jog back, 80m Farmer's Carry 90m sprint, jog back, 90m Farmer's Carry 100m sprint, jog back, 100m Farmer's Carry   Part 1: Sprint. Hopefully you already know how to do this. If you're not used to the high intensity of sprinting, start with a fast jog and work your way up.   Part 2: Jog back. This is your rest period, though it is brief. Choose your own intensity, but try not to exceed 60 seconds.   Part 3: Farmer's Carry: http://m.youtube.com/watch?v=Fkzk_RqlYig Set your feet shoulder width inside of two dumbbells or kettlebells. Squat down, pick them up, and stand up straight. Now, maintaining good posture, start walking forward. Choose your own speed, but be careful not to lean too far in any direction - either forward/backward or side/side. As the length of these sets increase as you progress through the workout, it's probably a good idea to start with a lighter weight than you normally would. For a little more variety, switch the Farmer's Carry out for a Goblet Carry or Bottoms Up Kettlebell Carry.   What You Need To Know: Use these workouts to supplement your current training routine. They make great substitutes for cardio or conditioning-heavy days. As usual, start easy and slowly increase the difficulty as you begin to feel more comfortable. Try to take minimal breaks between reps, but feel free to take a nice recovery if you decide to try for multiple rounds.

 

 

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Connectez-vous ici<\/a>.", "password_link": "Entrer avec un mot de passe", "powered_by_shopify_html": "Cette boutique sera propulsée par [[ shopify ]]" }, "social": { "share_on_facebook": "Partager", "share_on_twitter": "Tweeter", "share_on_pinterest": "Épingler", "alt_text": { "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Tweeter sur Twitter", "share_on_pinterest": "Épingler sur Pinterest" } }, "search": { "no_results_html": "Votre recherche pour \"[[ terms ]]\" n'a pas généré de résultats.", "results_with_count": { "one": "[[ count ]] résultat pour \"[[ terms ]]\"", "other": "[[ count ]] résultats pour \"[[ terms ]]\"" }, "title": "Effectuez une recherche", "placeholder": "Recherche", "submit": "Recherche", "close": "Fermer (esc)" }, "newsletter_form": { "newsletter_email": "Join our mailing list", "email_placeholder": "Adresse courriel", "confirmation": "Merci pour votre abonnement", "submit": "S'inscrire", "show_me_text": "Ne me montre plus" }, "filters": { "show_more": "Voir plus", "show_less": "Afficher moins" }, "breadcrumbs": { "home": "Accueil", "create_account": "Créer un compte", "account": "Compte", "addresses": "Adresses" }, "item": { "remove": "Retirer l'objet" } }, "sections": { "header": { "top_header_login": "S'identifier", "top_header_register": "Registre", "top_header_wishlist": "Liste de souhaits", "register_dropdown": "Pas de compte? Créer un ici", "forgot": "Mot de passe oublié", "all_collection": "Toutes les collections", "world_wide_delivery": "Livraison à l'échelle mondiale", "shipping_text": "Livraison gratuite au Royaume-Uni sur des commandes de plus de 100 £", "hot_line": "Hot line" }, "menu": { "mobile_menu_tab": "Menu", "mobile_account_tab": "Compte", "mobile_settings_tab": "Paramètres" }, "slideshow": { "next_slide": "Diapositive suivante", "previous_slide": "Diapositive précédente", "pause_slideshow": "Mettre en pause le diaporama", "play_slideshow": "Jouer le diaporama", "play_video": "Lire la vidéo", "close_video": "Fermer la vidéo" }, "map": { "get_directions": "Obtenir des directions", "address_error": "Vous ne trouvez pas cette adresse", "address_no_results": "Aucun résultat pour cette adresse", "address_query_limit_html": "Vous avez dépassé la limite de Google utilisation de l'API. Envisager la mise à niveau à un régime spécial<\/a>.", "auth_error_html": "Il y avait un problème authentifier votre compte Google Maps . Créer et activer l'API JavaScript<\/a> et l'API de géocodage<\/a> les autorisations de application." } }, "blogs": { "article": { "view_all": "Voir toutes", "all_topics": "Tous les sujets", "by_author": "par [[ author ]]", "posted_in": "Publié dans", "read_more": "Plus", "back_to_blog": "Retour à [[ title ]]" }, "comments": { "title": "Laissez un commentaire", "name": "Nom", "email": "Courriel", "message": "Message", "post": "Publier le commentaire", "moderated": "Veuillez noter que les commentaires doivent être approvés avant d'être affichés", "success_moderated": "Votre commentaire a été soumis avec succès. Nous le publierons sous peu, suite à notre processus de modération.", "success": "Votre commentaire a été publié avec succès!", "comments_with_count": { "one": "[[ count ]] commentaire", "other": "[[ count ]] commentaires" } } }, "cart": { "general": { "title": "Panier", "note": "Ajouter une note à votre commande", "remove": "Retirer", "subtotal": "Sous-total", "savings": "Vous économisez", "shipping_at_checkout": "Frais de port et remises calculés à la caisse", "update": "Mettre à jour", "checkout": "Procéder au paiement", "empty": "Votre panier est vide.", "cookies_required": "Activer les cookies pour utiliser le panier", "cancel": "Annuler", "edit": "Éditer", "continue_shopping": "Continuer vos achats", "view_and_edit_cart": "Afficher et modifier le panier", "processing": "En traitement...", "items_count_label" : "[[ count ]] article(s) dans votre panier", "ok" : "D'accord", "empty_page_title": "Le panier d'achat est vide", "empty_continue_html": "Cliquer ici pour poursuivre vos achats.", "clear": "Vider le panier", "recently_added_item": "Article (s) récemment ajouté (s)", "remove_item": "Enlever cet article", "here": "ici" }, "label": { "product": "Produit", "price": "Prix", "quantity": "Quantité", "total": "Total", "total_item": "Total de l'élément", "sub_total_top": "Sous-total du panier" } }, "collections": { "general": { "view_all": "Voir toutes", "clear_all": "Tout Supprimer", "no_matches": "Aucun produit ne correspond à votre recherche.", "items_with_count": { "one": "[[ count ]] item", "other": "[[ count ]] items" }, "load_more": "Charger plus", "sidebar_btn": "Filtrer par" }, "sorting": { "title": "Trier par", "manual": "En vedette", "best_selling": "Meilleurs vendeurs", "title_ascending": "A-Z", "title_descending": "Z-A", "price_ascending": "Prix: faible à élevé", "price_descending": "Prix: élevé à faible", "created_descending": "Date: récent à ancien", "created_ascending": "Date: ancien à récent" }, "filters": { "title_tags": "Filtrer", "all_tags": "Tous les produits", "categories": "Les catégories", "title": "Filtre", "color": "Couleur", "size": "Taille", "brand": "Marque", "price": "Prix", "green": "Vert", "blue": "Bleu", "red": "Rouge", "pink": "Rose", "black": "Noir", "purple": "Violet", "white": "Blanc", "orange": "Orange" }, "product_item": { "quick_shop": "Aperçu rapide", "compare": "Comparer", "wishlist": "Ajouter à la liste de souhaits" } }, "contact": { "form": { "name": "Nom", "email": "Courriel", "phone": "Téléphone", "message": "Message", "submit": "Envoyer", "post_success": "Merci de nous avoir avoir contacté. Nous vous reviendrons le plus rapidement possible.", "address": "Adresse", "telephone": "Téléphone", "title": "Écrivez-nous", "required": "Requis" } }, "customer": { "account": { "title": "Mon compte", "details": "Détails du compte", "view_addresses": "Voir les adresses", "return": "Retour aux détails du compte" }, "activate_account": { "title": "Activer le compte", "subtext": "Créez votre mot de passe pour activer le compte.", "submit": "Activer le compte", "cancel": "Refuser l'invitation", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "addresses": { "title": "Votre adresse", "default": "Par défaut", "add_new": "Ajouter une nouvelle adresse", "edit_address": "Éditer l'adresse", "first_name": "Prénom", "last_name": "Nom", "company": "Compagnie", "address1": "Adresse 1", "address2": "Adresse 2", "city": "Ville", "country": "Pays", "province": "Province", "zip": "Code postal", "phone": "Téléphone", "set_default": "Définir comme adresse par défaut", "add": "Ajouter l'adresse", "update": "Mettre à jour l'adresse", "cancel": "Annuler", "edit": "Éditer", "delete": "Supprimer", "delete_confirm": "Êtes-vous certain(e) de vouloir supprimer cette adresse?" }, "login": { "title": "Connexion", "desc": "Si vous avez un compte, connectez-vous avec votre adresse e-mail.", "email": "Courriel", "password": "Mot de passe", "forgot_password": "Mot de passe oublié?", "sign_in": "Se connecter", "guest_title": "Continuer en tant qu'invité", "guest_continue": "Continuer" }, "orders": { "title": "Historique des commandes", "order_number": "Commande", "date": "Date", "payment_status": "Statut du paiement", "fulfillment_status": "Statut du traitement de la commande", "total": "Total", "none": "Vous n'avez pas placé de commande à ce jour." }, "order": { "title": "Commande [[ name ]]", "date": "Placée le [[ date ]]", "cancelled": "Commande annulée le [[ date ]]", "cancelled_reason": "Motif: [[ reason ]]", "billing_address": "Adresse de facturation", "payment_status": "Statut du paiement", "shipping_address": "Adresse de livraison", "fulfillment_status": "Statut du traitement de la commande", "discount": "Rabais appliqué", "shipping": "Livraison", "tax": "Taxes", "product": "Produit", "sku": "SKU", "price": "Prix", "quantity": "Quantité", "total": "Total", "fulfilled_at": "Traitée le [[ date ]]", "subtotal": "Sous-total" }, "recover_password": { "title": "Réinitialiser votre mot de passe", "email": "Courriel", "submit": "Soumettre", "cancel": "Annuler", "subtext": "Nous vous ferons parvenir un courriel pour réinitialiser votre mot de passe.", "success": "Nous vous avons fait parvenir un courriel pour réinitialiser votre mot de passe." }, "reset_password": { "title": "Réinitialiser le mot de passe du compte", "subtext": "Entrez un nouveau mot de passe pour [[ email ]]", "submit": "Réinitialiser le mot de passe", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "register": { "title": "Créer un compte", "first_name": "Prénom", "last_name": "Nom", "email": "Courriel", "submit": "Créer", "password": "Mot de passe", "desc": "La création d'un compte est simple. Remplissez le formulaire ci-dessous." } }, "homepage": { "onboarding": { "product_title": "Le nom de votre produit", "product_description": "Cette partie est utilisée pour la fiche du produit. Parlez aux clients de l'allure, du ressenti et du style de votre produit. Ajoutez des détails sur la couleur, les matériaux utilisés, le dimensionnement, et où il a été fabriqué.", "collection_title": "Le nom de votre collection", "blog_title": "Le titre de votre publication", "blog_excerpt": "Votre magasin n'a encore rien bloggué. Un blog peut être utilisé pour parler des lancements de nouveaux produits, d'astuces, ou d'autres nouvelles que vous voulez partager avec vos clients. Vous pouvez regarder le blog d'e-commerce de Shopify pour trouver de l'inspiration et des conseils pour votre propre magasin et blog.", "blog_author": "Nom de l'auteur", "no_content": "Cette section ne contient actuellement aucun contenu. Ajoutez-en en utilisant la barre latérale." } }, "layout": { "navigation": { "search": "Recherche", "toggle": "développer\/réduire", "expand": "révéler", "collapse": "fermer", "all_categories": "toutes catégories" }, "cart": { "title": "Panier", "items_count": { "one": "item", "other": "items" } }, "customer": { "account": "Compte", "log_out": "Se déconnecter", "logout": "Se déconnecter", "log_in": "Se connecter", "create_account": "Créer un compte", "sign_up": "S'inscrire", "wishlist": "Liste de souhaits" }, "footer": { "social_platform": "[[ name ]] sur [[ platform ]]" }, "list_page": { "grid": "La grille", "list": "Liste" } }, "products": { "product": { "regular_price": "Prix régulier", "sold_out": "Épuisé", "unavailable": "Non disponible", "on_sale": "Solde", "quantity": "Quantité", "add_to_cart": "Ajouter au panier", "back_to_collection": "Retour à [[ title ]]", "related_title": "Produits connexes", "qty_increase": "Augmenter", "qty_decrease": "Diminution", "deal_days": "Journées", "deal_hours": "Heures", "deal_minutes": "Minutes", "deal_second": "Seconde", "select_option": "Sélectionner une option", "add_to_wishlist": "Ajouter à la liste de souhaits", "add_to_review": "Ajouter à la critique", "first_review": "Soyez le premier avis", "compare_success_msg": "[[ product_title ]] a ajouté à la boîte de comparaison réussie", "compare_exist_msg": "[[ product_title ]] existe dans la boîte de comparaison", "compare_cart_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "compare_remove_msg": "[[ product_title ]] a été supprimé de la boîte de comparaison", "comparing_box": "Boîte de comparaison", "compare_no_items": "Il n'y a aucun élément dans la boîte de comparaison", "wishlist_success_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "wishlist_exist_msg": "[[ product_title ]] existe dans la liste de souhaits", "wishlist_cart_msg": "[[ product_title ]] a ajouté au panier", "wishlist_box": "Liste de souhaits", "wishlist_remove_msg": "[[ product_title ]] a été retiré de la liste de souhaits", "wislist_no_items": "Il n'y a aucun élément dans la liste de souhaits", "share": "Partager le produit", "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Partager sur Twitter", "share_on_pinterest": "Partager sur Pinterest", "share_on_google": "Partager sur Google+", "share_on_linkedin": "Partager sur LinkedIn", "availability": "Disponibilité", "in_stock": "En stock", "out_of_stock": "En rupture de stock", "quick_overview": "Rapide vue d'ensemble", "details": "Détails", "reviews": "Avis", "tags": "Tags du produit", "options": "Les options", "vendor": "Vendeur", "features": "Les traits", "size_chart": "Tableau des tailles", "sale_left_text":"[[ sales ]] VENDU. SE DÉPÊCHER! SEULEMENT QUELQUES GAUCHE!", "checkout_text": "Paiement sécurisé et approuvé avec" }, "upsell": { "recommend_text": "Quelqu'un a acheté un", "minute_ago": "il y a quelques minutes" } }, "gift_cards": { "issued": { "title_html": "Votre carte-cadeau [[ shop ]] d'une valeur de [[ value ]]!", "subtext": "Voici votre carte-cadeau!", "disabled": "Désactivée", "expired": "Expirée le [[ expiry ]]", "active": "Expire le [[ expiry ]]", "redeem_html": "Entrez ce code lors du paiement pour utiliser votre [[ value ]] carte-cadeau", "shop_link": "Boutique", "print": "Imprimer ce bon d'achat", "remaining_html": "[[ balance ]] restant", "add_to_apple_wallet": "Ajouter à Apple Wallet" } }, "date_formats": { "month_day_year": "%d %B, %Y" } } }