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sprints and more fun

Workout: Sprints & More Fun…

two women doing side planks on yoga mats next to one another

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and Cones / Markers

Warm Up: 5 - 10 minutes (VERY WELL! You don’t want to pull any muscles during the sprints!)

¼ mile Easy Run to Warm the Legs

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. The faster you sprint, the more recovery time you have in between sprints.

Rest as Needed.

Circuit #1:

Perform 60 seconds of each of the following exercises followed by 60 seconds of rest. Then complete 45 seconds of each exercise, followed by 45 seconds of rest. Then complete 30 seconds of each exercise, followed by 30 seconds of rest. Then complete 15 seconds of each exercise, followed by 15 seconds of rest.

  • Grouchos - 4 forward and 4 backward - trying not to stand for the duration of the time

  • Mountain Climbers

  • Spiderman Push-Ups

  • Bicycle Crunches - without upper body movement, just move the legs, keeping the hands under hips

  • Rest

Rest as needed.

¼ mile Recovery Run.

Circuit #2:

Complete 3 rounds of the following exercises.

  • 30 seconds Side Plank - left

  • 30 seconds Lying Triceps Extension - stay in the side plank position, drop the right arm down

  • 30 seconds Side Plank - right

  • 30 seconds Lying Triceps Extension - stay in the side plank position, drop the left arm down

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Urbazon from Getty Images Signature

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