Track & Body Weight Circuit Workout

Hello! Who is up for a challenge?!? I have a heck-of-a-workout right here!

Before starting you are going to want to be sure you have access to a football field with a lot of bleachers. If you don’t, a pretty tall flight of stairs would likely work. You will just need to go up and down the stairs MULTIPLE (like, at least 8) times to mimic the bleachers on a track.

The workout:

Warm-up: 1/2 mile (2 laps) around the track


-Run one set of bleachers (This means up and down 1 flight of stairs, across the bottom of the bleachers to the next flight and then up and down again and so on…)

The Body Weight Circuit:
-tricep dips (15-20)
-jump lunge plyos (20)
-push-ups (15-20)
-step ups (20 per leg)
-bicycle crunches (50)

Repeat this at least 3 times (4 if you are feeling FIT)

Cool down: 1/2 mile around track

Here is how to do the body weight circuit:

Tricep Dips:

Start with your arms on the bleachers, or a chair if you do not have access to bleachers and stretch your feet out in front of you.


Dip down. Do keep your elbows directly behind your back and do not let them bow out to the sides. Repeat this 15-20 times.


Jump Lunge Plyos:

Start in a deep lunge. (DO NOT let that knee get far over your toes; to protect your knees!)


Propel yourself into the air high enough to switch legs.



Land back down in the same deep lunge that you began in (with the opposite leg of course) Repeat 20 times.



Start in a full plank position with your hands on either side of the bleachers. Don’t let that booty stick up! (you may also use the ground if you’d like)


Drop down until your arms are ate a 90 degree angle and then push back up. Repeat 15-20 times.



Start with one leg up on your step.


Then use your glutes to drive yourself up:


Drive the knee of the opposite leg than the one you are stepping up on up to almost your chest as you reach the top.


Bicycle Crunches:

Begin on your back and touch one of your elbows to your opposite knee. Make sure to keep your shoulder blades off the ground so that you maximize your core engagement. Repeat this 50 times and FEEL THE BURN!



Phew! A burner! PLEASE do NOT forget to drink a lot of water. Also, do NOT forget to stretch & roll after your workout to prevent soreness.

I hope you enjoy this workout and i also hope that it challenges you!

Please do comment below or feel free to contact me if you have any questions!

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