11.19 Wednesday | Gym

 

Today we Sprint! This workout is quick, we spend a lot of time prepping the body for a short duration of ALL OUT EFFORT. Don’t skip the prep. Push it a little harder this week. Sub out the Sprinting for something else if needed.

Warm Up

WALKING WARM UP

10 Minutes

Get warm!

LEG SWINGS

60 seconds Switch Legs halfway

WALL FACING LEG SWING

60 seconds Switch legs halfway

DEEP SQUAT + HAMSTRING

60 seconds

Hold the bottom position for a few extra counts before exhaling your hips up

 

Sprint Prep Circuit 1 — 1X

EQUIPMENT
NONE

EXERCISES
30 seconds SINGLE LEG RDL GRAB Right Leg
10 seconds Rest
30 seconds SINGLE LEG RDL GRAB Left Leg
10 seconds Rest
30 seconds HIGH KNEES
10 seconds Rest
30 seconds LONG JUMP + HIGH KNEES
10 seconds Rest
30 seconds TUCK JUMPS

SINGLE LEG RDL

30 seconds Left Leg
30 seconds Right Leg

Neck and leg stays in a neutral lengthening position Moving together

HIGH KNEES

30 seconds

long jump + high knees

30 seconds

TUCK JUMPS

30 seconds

 

Sprint Set 1 — 8X

Note- Perform 20-30 seconds of ALL out effort. Rest 60 seconds Repeat. The goal is to keep the speed or increase your speed in your sprints for all 8 rounds.

EQUIPMENT
TREADMILL

EXERCISES
20-30 seconds SPRINT
60 seconds Rest
8 rounds

sprint

20-30 seconds MAX Effort

If you don’t prefer to run on a treadmill you can sprint on a bike, rower, skiers, etc.

rest

60 seconds

 

LISS Set 4 — 1X

Note- Jog for 2 minutes before walking it out! You did it!

EQUIPMENT
TREADMILL

EXERCISES
20 Minutes WALKING

WALKING

20 Minutes

Cool down and recovery walk

 

Core Circuit 5 — 3X

Note- Perform exercises back to back. Focus on slow controlled reps, Rest 60 seconds between rounds.

EQUIPMENT
AB WHEEL
MAT

EXERCISES
5 reps AB ROLL OUT
20 reps BICYCLE CRUNCH
20 reps HIP LIFTS
60 seconds Rest

AB ROLL OUT

5 reps

Modification by perform weighted leg raises

BICYCLE CRUNCH

20 reps

Exhale as you reach opposite elbow to opposite knee

HIP LIFTS

20 reps

Slowly controlled lower

 

Cooldown

DOWN DOG

60 seconds

Peddle out the heels before pressing them into the mat. Exhale press chest to the top of the thighs

KNEELING HAMSTRING

60 seconds Alt legs

PIGEON

60 seconds each leg

THREAD THE NEEDLE

60 seconds Switch halfway

 
Cardio, Conditioning, Sprints, CoreAngela Fales