Connect with us

Health & Fitness

Courtney Gardner’s Track Workout Tips



Photo by LHGFX

Fitness Gurls Athlete Courtney Gardner knows a thing or two about track workouts. She was an Oregon High School 800M State Champion and a NCAA D1 cross country and track athlete. Find out how she incorporates track workouts into her gym routine to maintain a fit, lean physique year round.

Tired of your gym routine? Hit the track! The track, whether indoor or outdoor provides a break in the monotonous gym routine and makes you get creative with different types of training. Courtney often incorporates track workouts into her normal lifting regiment to challenge her mind and push her body. “If I get in a bit of a funk or hit a plateau, the first place I turn to is the track,” she explains. Her HIIT (high-intensity interval training) track and stadium workout is a combination of strength, speed, and explosiveness resulting in a calorie-burning, muscle-engaging workout.

“This is the workout I do when I really want to sweat and focus on building my booty! Have you seen Olympic sprinters? They all have large glutes and that’s for good reason. In order to be successful at their event, they must have explosive strength.” Her workout below is a great combination of explosive exercises to engage the fast twitch muscles and high-intensity intervals to elevate the heart rate.

Unlike trotting away on the treadmill at the gym where the conveyor belts aids in propelling your legs through the movement, outdoor running, especially sprinting forces your body to contract and engage your hamstrings, quads, glutes, calves, core, and arms to drive yourself forward. Add in the elements such as wind and inclines, you will have even more of a challenging workout!

In order to prevent injury and to properly warm up, Courtney recommends jogging two laps before getting into the dynamic warm up listed below. “You will engage multiple muscle groups in these exercises, therefore it’s very important to get a good warm up in.”

Enjoy the fresh air, the variety of exercises, and a great fat-burning, muscle building HIIT track workout!

Courtney’s 7 Go-To Track-Based Workout
Dynamic Warm Up (In Field)
High Knees- 20 yards x3
Butt Kicks- 20 yards x3
Body weight lunges-
20 yards x 3
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Track Workout:
Straightaways and Corners:
Sprint the straightaways (100Ms) and Jog the curve of the track for recovery.
Complete 4 laps in total
Fast starts:
Start in the sprinter postion. Focus on exploding forward for ten quick steps. Jog
back to your starting line and repeat for 10.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Stadium work out:
Stair Sprints:
Sprint up the length of the stadium as fast as you can, jog down the stair for
recovery. Repeat 10 times.
Stair Jumps:
Start in a squat position, explode up two steps at a time. Complete 10 jumps, jog
down stairs for recovery. Repeat 5 times.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Bleacher step ups:
Stand at the bottom bleacher and step up, driving your opposing knee high towards
your chest. Step up on the same leg 10 times, complete 10 step ups on the opposite
leg. Rest for 1 minute, repeat 3 times.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Sprint 250 meters and walk back to the start
Rest 2 minutes
Repeat sprint 5 times with
2 minute rests
Aim for 30 seconds or less

For More Courtney Gardner
IG @courtgard
Courtner Gardner is a Fitness Gurls Athlete

Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit



Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

Continue Reading

Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again



Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

Continue Reading

Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout



Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.

It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

Abductor – GLUTES raised

Continue Reading