30 Minute Outdoor Track Calisthenics Workout
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.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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