Short Track Speed Skating Workout

Author Emily LucciFitness Level AdvancedType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Pilates
Alternate Foot Hold Exercise Picture 1. Alternate Foot Hold
Sets: 3Reps: 10
Bicycle Kick (45 deg) Exercise Picture 2. Bicycle Kick (45 deg)
Sets: 3Reps: 12
Double Leg Roll Up (hard) Exercise Picture 3. Double Leg Roll Up (hard)
Sets: 3Reps: 12
Full Situp (Roll Up) Exercise Picture 4. Full Situp (Roll Up)
Sets: 3Reps: 12
Leg Curl and Back Hyperextension Exercise Picture 5. Leg Curl and Back Hyperextension
Sets: 3Reps: 12
Leg Kicks  Exercise Picture 6. Leg Kicks
Sets: 3Reps: 12
Lower Back and Neck Stretch Exercise Picture 7. Lower Back and Neck Stretch
Sets: 3Reps: 12
One Leg Raises (or with circles) Exercise Picture 8. One Leg Raises (or with circles)
Sets: 3Reps: 12
Day 1 - Rest Day
Day 2 - Upper Body
Cable Crossovers Exercise Picture 1. Cable Crossovers
Sets: 3Reps: 12
Cable Curls Exercise Picture 2. Cable Curls
Sets: 3Reps: 12
Dumbbell Power Cleans Exercise Picture 3. Dumbbell Power Cleans
Sets: 3Reps: 12
Power Clean (Hang Clean) Exercise Picture 4. Power Clean (Hang Clean)
Sets: 3Reps: 12
Bench Dips Exercise Picture 5. Bench Dips
Sets: 3Reps: 12
One Arm Row Exercise Picture 6. One Arm Row
Sets: 3Reps: 12
One Arm Reverse Pulldowns Exercise Picture 7. One Arm Reverse Pulldowns
Sets: 3Reps: 12
Decline Flyes Exercise Picture 8. Decline Flyes
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 9. Lat Pulldown
Sets: 3Reps: 12
Abdominal Barbell Rollouts Exercise Picture 10. Abdominal Barbell Rollouts
Sets: 5Reps: 5
Cable Incline Pulldowns Exercise Picture 11. Cable Incline Pulldowns
Sets: 3Reps: 12
Incline Cable Triceps Extensions Exercise Picture 12. Incline Cable Triceps Extensions
Sets: 3Reps: 12
Dumbbell Pullovers Exercise Picture 13. Dumbbell Pullovers
Sets: 3Reps: 12
Ball Incline Dumbbell Press Exercise Picture 14. Ball Incline Dumbbell Press
Sets: 5Reps: 5
Push Ups Between Benches (Push Up) Exercise Picture 15. Push Ups Between Benches (Push Up)
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 16. Tricep Kickbacks
Sets: 3Reps: 12
Day 3 - Lower Body
Hack Squat Exercise Picture 1. Hack Squat
Sets: 3Reps: 12
Split Lunge on the Ball Exercise Picture 2. Split Lunge on the Ball
Sets: 3Reps: 12
Squats Exercise Picture 3. Squats
Sets: 3Reps: 12
Lunges Exercise Picture 4. Lunges
Sets: 3Reps: 12
Walking Lunges Exercise Picture 5. Walking Lunges
Sets: 3Reps: 12
Two Foot Long Jump Exercise Picture 6. Two Foot Long Jump
Sets: 3Reps: 12
Step Ups Exercise Picture 7. Step Ups
Sets: 3Reps: 12
One Legged Smith Split Squat Exercise Picture 8. One Legged Smith Split Squat
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 9. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 10. Leg Extension
Sets: 3Reps: 12
Ball Squats Exercise Picture 11. Ball Squats
Sets: 3Reps: 12
Day 3 - Plyometrics
Ball to Ball Twists Exercise Picture 1. Ball to Ball Twists
Sets: 3Reps: 12
Clap Push Up Exercise Picture 2. Clap Push Up
Sets: 3Reps: 12
Double Knee Jumps Exercise Picture 3. Double Knee Jumps
Sets: 3Reps: 12
Seated Twists Exercise Picture 4. Seated Twists
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 5. Side Box Jumps
Sets: 3Reps: 12
Stablizing on the ball Exercise Picture 6. Stablizing on the ball
Sets: 3Reps: 12
Day 3 - Whole Body
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 12
Back Extensions Exercise Picture 2. Back Extensions
Sets: 3Reps: 12
Back Hyper-Extensions Exercise Picture 3. Back Hyper-Extensions
Sets: 3Reps: 12
Ball Back Hyperextensions (Lower Back) Exercise Picture 4. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 12
Ball Knee Crunches Exercise Picture 5. Ball Knee Crunches
Sets: 3Reps: 12
Hack Squat Exercise Picture 6. Hack Squat
Sets: 3Reps: 12
Pelvic Thrust Exercise Picture 7. Pelvic Thrust
Sets: 3Reps: 12
Push Ups Between Benches (Push Up) Exercise Picture 8. Push Ups Between Benches (Push Up)
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 9. Rear Raises (On the Ball)
Sets: 3Reps: 12
Roman Chair Exercise Picture 10. Roman Chair
Sets: 3Reps: 12
Rotator Cuff - External Rotation Dumbbells  Exercise Picture 11. Rotator Cuff - External Rotation Dumbbells
Sets: 3Reps: 12
Rotator Cuff - Internal Rotation Exercise Picture 12. Rotator Cuff - Internal Rotation
Sets: 3Reps: 12
Split Lunge on the Ball Exercise Picture 13. Split Lunge on the Ball
Sets: 3Reps: 12
Squats Exercise Picture 14. Squats
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 15. Twisting Crunches
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 16. Twisting Leg Raises
Sets: 3Reps: 12
Upward Cable Crossovers Exercise Picture 17. Upward Cable Crossovers
Sets: 3Reps: 12
V-Up Exercise Picture 18. V-Up
Sets: 3Reps: 12
Weighted Cable Ball Crunch Exercise Picture 19. Weighted Cable Ball Crunch
Sets: 3Reps: 12
Wrist Curls Exercise Picture 20. Wrist Curls
Sets: 3Reps: 12
Wrist Extensions Exercise Picture 21. Wrist Extensions
Sets: 3Reps: 12
Lunges Exercise Picture 22. Lunges
Sets: 3Reps: 12
Walking Lunges Exercise Picture 23. Walking Lunges
Sets: 3Reps: 12
Two Foot Long Jump Exercise Picture 24. Two Foot Long Jump
Sets: 3Reps: 12
Step Ups Exercise Picture 25. Step Ups
Sets: 3Reps: 12
One Legged Smith Split Squat Exercise Picture 26. One Legged Smith Split Squat
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 27. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 28. Leg Extension
Sets: 3Reps: 12
Ball Squats Exercise Picture 29. Ball Squats
Sets: 3Reps: 12
Day 4 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 65%
Swimming Exercise Picture 2. Swimming
Duration: 15 Min Intensity: 65%

With this log you will be able to print off as many sheets as required to track this workout.

Short Track Speed Skating Basics

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