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Courtney Gardner’s Track Workout Tips

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.
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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


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