Azz-Kicking Circuitzz

Everyone knows circuits are the way to go if you want to burn major calories in minimal time. This is a track workout that I used to give my high school kids during the beginning of the season to get their scrawny butts back in sprinter shape. It may seem like it's not that much, but trust me once you get going you're going to feel it. The best part is, with warm-up and cool-down, it still shouldn't take any more than a half hour.

Here's the deal: The combination of plyometrics and recovery jogs keep your heartrate up and your body guessing. It's all about intervals, people! The squat jumps, push-ups and crunches all tone and develop muscle, while the step-ups plus the interim runs up the calorie-burn. It can also be very easily modified to any level of fitness, so don't get discouraged.

The basics: This workout is pretty simple. You run/jog/stride/walk 100 meters (1/4 of the track) and at each corner of the track stop to do 30-seconds of explosive/anaerobic training. Do this for four laps (1 mile) and you're done.

Necessary Disclaimer: We all know that I am not a doctor. This has the potential to be a very intense workout so if you have any physical ailments you may want to check with a real doctor first before trying this out. I have done this workout on a regular basis and coached teams through it at practice, but I cannot make any claims nor be held responsible for how it will affect each individual. This is simply a suggestion for those looking for a workout that will challenge their body in a unique way.

What you'll need:

Track (400 meter outdoor - if you're using an indoor track you'll need to double the number of laps to reach 1 mile)

Stopwatch

Enough integrity to finish even though you think you're legs are going to fall off

Interim/Recovery jogs:

Between each circuit, jog 100 meters to the next corner of the track. This is the easiest place to modify the workout. Beginners should walk, Intermediates can run, and Advanced Masochists can stride (a combination of a jog and a sprint).

Circuit 1 - Step-Ups:

Start at the finish line of the track (or whichever corner you want). Using a curb or bleacher stair, face the step with feet shoulder-width apart. Step up with your right leg then follow with your left so that both feet are on the step. Step down with your right leg, than follow again with your left. You did it! Now do it for thirty seconds! As fast as you can!

Coachy Note: Make sure to MOVE YOUR ARMS when you do this, as if you were running. This makes such a huge difference, both in the speed and ease of movement. Nothing frustrates me more than seeing people do this with floppy, flailing fish arms. Your upper body controls 50% of your speed - use it!

Make it easier: Do it for twenty seconds...ok, or even fifteen.

Make it harder: Alternate legs when you step (right leg up, left leg up, right leg down, left leg down THEN left leg up, right leg up, left leg down, right leg down)

Run to the next corner of the track - you're so fast :)

Circuit 2 - Push-ups:

This is exactly what it sounds like. When you get to the second circuit, all panting and tired from your first 30 seconds of step-ups, too freaking bad. Time to do some push-ups. Get on the infield and make like a Private for thirty seconds. Try to get in as many as you can. Circuits are all about speed. I suppose you can do girly push-ups if you must, but real ones make you feel so much tougher.

Make it easier: If your arms have decided that they don't want to bend anymore, hold yourself up in the top of push-up position for the duration of the thirty seconds. This is less effective if your knees are on the ground, so try to keep it in true push-up position.

Make it harder: Touch the tips of your index fingers together, then stretch your thumbs towards your body and touch the tips together as well, so that your hands form a diamond. Place your hands on the ground in this position, with the diamond roughly underneath the space between your clavicle and the base of your bra. Doing push-ups with your hands like this works your back and your triceps more than the normal ones.

Run to the next corner of the track - you're halfway there!

Circuit 3 - Squat Jumps

Squat jumps are the mother of plyometrics. Nothing will make you more sore and possibly more lightheaded, so for the love of God, please be very careful that you are doing these correctly. This is more of an advanced move, so if you're just starting out, please do the "make it easier" option. There is a huge potential to blow out a knee, or worse, if these are not done right so make sure you are strong enough and comfortable enough before attempting these.

Now that I've sufficiently scared you, here's how to do them correctly:

Stand with your feet slightly wider than shoulder-width apart. Lace your fingers together and put your hands behind your head. Bend your knees, sinking your butt like you're sitting in a low chair. Using your legs and butt for power, explode up as high as you can. Land deep in the squatting position and immediately take your next jump, no prep jump here. The goal of these is to go as high as you can and get as many in within the thirty seconds as possible. Speed and explosion, baby, that's how you get good :p

Some things to remember about this circuit: 1) Always keep your abs tight. Your core is your balance, so think about pulling your bellybutton to your spine the entire time. 2)DO NOT LET YOUR KNEES GO PAST YOUR TOES - it's a squat basic, but it can cause some major damage so please be cognizant of this. 3)Your back must remain straight. Do not bend at your waist or hunch at your shoulders. Pick a high spot to keep your eyes on to help keep your head up.

Make it easier: Using the same form, just do squats without the jumps. It will still work your butt and legs, don't worry.

Make it harder: These things are really effing hard, so if you think they're too easy then you're a crazy superhuman but good for you! You can do them for 40 seconds (but not much longer or you'll burn out) or hold a light med ball at your chest.

Run to the next corner of the track - C'mon, I know it hurts but you've only got one circuit left!

Circuit 4 - Abs

Do whatever ab exercise you like best here. You get a choice! I'm always a fan of bicycles, but whatever you feel works your core the most. Just do it for thirty seconds as fast as you can.

Run that last 100 meters back to start.

Yay, you did it! Well, you did one lap of it. Now you've got three more to go. Be sure to cool down and streeeeeetch when you're done, yummy! Enjoy it and let me know if you have any comments once you've tried:)

Annalisa's Creds: NCAA track and field athlete, USATF-certified coach, speed, agility and conditioning coach