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Workout: Sprints & More…

Sprints Workout

Time: 45 - 60 minutes

Equipment Needed: Mat and a stopwatch

 

Warm Up: 5 - 10 minutes (warm up really well)

30 seconds of the following: 

  • Squats

  • Alternating Reverse Lunges 

  • Push‐Ups

  • Bicycle Crunches

  • 1/4 mile easy run and STRETCH out WELL!

 

Sprints: (10 minutes) 

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. 

 

Rest as needed

Complete 2 Sets:

  • Set up 2 cones 50 feet apart. Start at one end and perform the given exercise to the cone, and then jog or walk back for recovery. 

  • Groucho’s (forwards for the first half, and backwards for the second half)

  • Shuffle (facing left)

  • Shuffle (facing the right)

  • Grapevine (facing left)

  • Grapevine (facing right)

  • 2­‐legged Bounding (or skipping for mod)

  • Backwards Jog

  • Rest and Repeat

 

Rest as needed

 

Complete 3 Rounds:

  • 30 sec side plank (left)

  • 30 sec lying triceps extension (stay in the side plank position, drop the right arm down)

  • 30 sec side plank (right)

  • 30 sec lying triceps extension (stay in the side plank position, drop the left arm down)

  • 10 Down Dogs into Cobra 

Cool Down & Stretch: 5 - 10 minutes 


Photo Credit: Canva by Maridav

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