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Workout: Sprints & Then Top It Off

man sprinting on a promenade by the beach

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and Cones / Markers

Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)

Sprints:

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).

Rest as Needed (4 - 7 minutes)

Challenge:

Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.

  • 50 Squats

  • 40 Front Raises (on each side)

  • 30 Bicep Curls

  • 20 Double Unders or 80 Singles

  • 10 Inchworms

Rest as Needed (3 - 6 minutes).

Finisher:

Complete 1 - 2 sets of the following exercises.

  • 30 Abduction (15 full range straight to 15 top ½ of range) - left side

  • 30 Abduction (15 full range straight to 15 top ½ of range) - right side

  • 20 Fire Hydrants - left

  • 20 Fire Hydrants - right

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Jacob Lund

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