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30 Minute Outdoor Track Calisthenics Workout

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Bodyweight Workout For Strength, Fat Loss, And Mobility

On today’s episode of Live Lean TV, I’m showing you a 30 minute outdoor track calisthenics workout for strength, fat loss, and mobility.

I never had access to an awesome outdoor track when I went to high school.

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That’s why I love to go to the high school outdoor track for a workout on the weekend, or whenever it is open after school.

30 Minute Outdoor Track Calisthenics Workout For Strength, Fat Loss, And Mobility

Let’s get to work.

Workout Duration

Approximately 30 minutes.

Workout Focus

This outdoor calisthenics workout at the track is focused on improving:

Required Equipment

  • Track
  • Sturdy object to elevate feet

Workout Instructions

Complete exercises A1-A2, B1-B3, and C1-C2 in superset format.

Exercises

Click the links below for the step-by-step exercise demonstrations

Superset A:

Superset A is comprised of 100m track sprints supersetted with the walking toy soldier.

A1. 100m Track Sprint

The first exercise in superset A is the 100m track sprint.

  • Reps: 1
  • Sets: 10
  • Rest: 10 seconds

A2. Walking Toy Soldier

The second exercise in superset A is the walking toy soldier.

  • Reps: 6 per leg
  • Sets: 10
  • Rest: 60 seconds

Triset B:

Triset B is a complex comprised of the feet elevated shoulder press push up, transitioned into a L pose handstand, transitioned into a one legged handstand against wall.

B1. Feet Elevated Shoulder Press Push Up

The first exercise in triset B is the feet elevated shoulder press push up.

  • Reps: 4
  • Sets: 3
  • Rest: 0 seconds

After completing 4 reps, immediately transition into the L Pose Handstand.

B2. L Pose Handstand

The second exercise in triset B is the L Pose Handstand.

  • Reps: 10 seconds
  • Sets: 3
  • Rest: 0 seconds

B3. One Legged Handstand Against Wall

The third exercise in triset B is the one legged handstand against wall.

  • Reps: 10 seconds per leg
  • Sets: 3
  • Rest: 60 seconds

Superset C:

Superset C is comprised of mountain climbers supersetted with wide grip push ups.

C1. Mountain Climbers

The first exercise in superset C are mountain climbers.

  • Reps: 20 per leg
  • Sets: 3
  • Rest: 10 seconds

C2. Wide Grip Push Up

The second exercise in superset C are wide grip push ups.

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds

Congratulations On Completing The Workout

That’s a wrap on today’s outdoor calisthenics workout at the track.

It’s fast, quick, athletic, effective, breaks a sweat, and takes you outside to get some vitamin D.

That’s how you get your cardio done.

Now it’s time to re-hydrate, get some post-workout food, and get back to work.

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Question For You:

  • Do you have access to an outdoor track?
  • How many times do you go to the track per month?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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