LEVELS
NOVICE
Alright, team! Let’s break down this workout like we’re about to conquer Everest. Start here on the NOVICE circuit.
Run or walk 1 lap around track (Lanes 5 & 6):
Whether you’re sprinting like a gazelle or strolling like a boss, hit that track and own it!
Squats: Drop it low, my friends! Go as deep as your body allows. Remember, it’s all about those quads and glutes. We’re talking 25 repetitions—that’s 25 chances to sculpt those legs!
Run or walk 1 lap around track (Lanes 5 & 6):
Lie down/stand ups: Picture this: you’re gracefully transitioning from lying down to standing up. If you need a little boost from those arms and hands, go for it! We’re aiming for 10 repetitions. You’ve got this!
Run or walk 1 lap around track (Lanes 5 & 6):
Hand walk outs and back up (Inchworms): It’s like a funky yoga move. Start standing, reach down, walk those hands out, and then walk 'em back in. Feel that stretch! Give me 10 reps, and let’s inch our way to greatness.
Run or walk 1 lap around track (Lanes 3 & 4):
Lunge walk: Time to channel your inner superhero. Take those lunges for a spin! Go at your own pace, covering 50 meters (164 feet). Your quads will thank you later.
Run or walk 1 lap around track (Lanes 1 & 2):
Burpee Jumps/Steps: Explosive energy, my friends! Jump or step—it’s your call. We’re covering 25 meters (82 feet) of pure burpee bliss. Get that heart rate up!
And there you have it! Finish strong, high-five the air, and own your fitness journey. Remember, it’s not about perfection; it’s about progress. You’re a rockstar!
INTERMEDIATE
Alright, my fellow fitness warriors! Buckle up, because we’re diving into the INTERMEDIATE circuit.
Run 2 laps around track (Lanes 5 & 6):
You’re not just running; you’re flying! Channel your inner gazelle and conquer those laps. Two rounds—let’s do this!
Squats: Drop it like it’s hot! Sink those hips down, and go as deep as your body allows. We’re aiming for a whopping 50 repetitions. Quads, glutes, and determination—activate!
Run 2 laps around track (Lanes 5 & 6):
Lie down/stand ups: Picture this: you’re rising from the ground like a phoenix. If you need a little boost from those arms and hands, go ahead. We’re rocking 25 reps of this graceful move.
Run 2 laps around track (Lanes 5 & 6):
Hand walk outs and back up (Inchworms): It’s like a funky yoga flow. Start standing, reach down, walk those hands out, and then reverse it. Feel that stretch! Give me 25 reps, and let’s inch our way to greatness.
Run 2 laps around track (Lanes 3 & 4):
Lunge walk: Time to strut like a boss. Take those lunges for a spin! Go at your own pace, covering a solid 100 meters (328 feet). Your quads will be singing praises.
Run 2 laps around track (Lanes 1 & 2):
Burpee Jumps/Steps: Explosive energy alert! Jump or step—it’s your call. We’re covering 50 meters (164 feet) of pure burpee bliss. Get that heart rate soaring!
And there you have it, team! Finish strong, high-five the air, and celebrate your awesomeness. Remember, every rep counts, and you’re leveling up!
PROFICIENT
Alright, my advanced fitness warriors, let’s crank it up a notch! Time for the PROFICIENT circuit.
Run 3 laps around track (Lanes 5 & 6):
You’re not just running; you’re leaving jet trails behind! Three laps—own that track like a boss.
Squats: Quads, glutes, and determination—activate! We’re diving into 100 repetitions of squats. Sink those hips low, rise like a champion, and repeat!
Run 3 laps around track (Lanes 5 & 6):
Lie down/stand ups: Picture this: you’re rising from the ground with the grace of a gymnast. If you need a little boost from those arms and hands, go ahead. We’re rocking 50 reps of this powerful move.
Run 3 laps around track (Lanes 5 & 6):
Hand walk outs and back up (Inchworms): It’s like a dynamic yoga flow. Start standing, reach down, walk those hands out, and then reverse it. Feel that stretch! Give me 50 reps, and let’s redefine flexibility.
Run 3 laps around track (Lanes 3 & 4):
Lunge walk: Time to cover some serious ground. Strut those lunges like a runway model! Go at your own pace, and conquer 200 meters (656 feet). Your legs will thank you later.
Run 3 laps around track (Lanes 1 & 2):
Burpee Jumps/Steps: Explosive energy alert! Jump or step—it’s your call. We’re covering 100 meters (328 feet) of pure burpee magic. Get that heart rate soaring!
And there you have it, champions! Finish strong, high-five the air and celebrate your fitness journey. Remember, every rep is a step toward greatness!
