Las Vegas Heat Track Club

HOME WORKOUT FOR 3/21/2023
 

Jog in place 60 seconds

One min break

Jog in place 60 seconds

Stretches : (15 second count each)

• Legs together-lean down touch toes
• Legs apart: lean to the right, left , down the middle
• Right over left, switch 
• Flamingo- hold right foot up, switch legs

On your bottoms

• Feet together - lean forward into stretch 
• Legs apart: right, left, down the middle
• Back stretch: right leg crossed over left  extended leg; switch left leg crossed over right extended leg 
• Butterfly stretch 

Drills in place(unless you have space in home to complete) on for 30sec; rest 30sec

• High knees
• Butt kickers 
• Scissor kicks
• Mummy kicks

Mirror drills: 

• Sit on bottoms - legs extended - drive arms ear to pocket (60 seconds)

Break 20 seconds

• Stand- get in runners stance- drive arms ear to pocket 

Workout: 

Circuit- repeat x3 times (drink water after set)

• Lunges (60 seconds alternating legs)

Break 30 seconds

• Wall sits (hold on 40 seconds)

Break 30 seconds

• Jumping Jacks (x50)

Break 30 seconds

• Burpees (x15)

Break 30 seconds 

• Mountain Climbers (30seconds)

Core: repeat x 3 sets

Push ups (x15)

Crunches (x20)

Russian Twists (x15 each side)

Planks hold for 30 seconds

Cool down

90 seconds jog in place(around house if room

Repeat stretches for 10 second count

Registration is now open!

https://lasvegasheat.sportngin.com/register/form/413440889

Registration will cost $325(not including service fees) and can accessed on lasvegasheat.org or the link posted on Facebook that day and after. An additional $30 membership fee will need to be paid on usatf.org/membership to generate the athletes membership number.  Please send us the membership number upon registering.

* Per USATF Rule 300.1 (c) "Athletes must be at least seven (7) years of age on December 31 of the current year to compete at the Youth Athletics or Junior Olympic National Championships."

** Athletes who are still 18 through the final day of the USATF National Junior Olympic Track & Field Championships are eligible to compete in the 17-18 age division through that meet. This extended eligibility does not apply to cross country events.