WEIRD BW exercise + TOUGHEST Superset EVER
Published: Wed, 08/14/13
Hey,
Another interval type workout on sprints!
Guest article by Mike Whitfield, CTT
Creator of the NEW 31 Sprint Conditioning Finishers
Fall is just around the corner and you know what that
means...
Sprints. Whether it's hill sprints, timed sets, shuttle
or any other variety, using sprints is the fastest way
to burn off stubborn belly fat.
Plus, you'll dominate your workouts because your
conditioning goes through the roof.
Just look at the shredded athletes you see every
day in just about any sport. You don't see them
on the elliptical. They're outside giving it all they
got for short bursts.
Now what happens when you combine sprints with
a metabolic finisher?
You're going to LOVE this killer conditioning workout
that uses an INSANE combination of bodyweight exercise
and sprint supersets.
Are sprints just for athletes?... no way. That's where most
people don't realize that...
To LOOK like an athlete, you must TRAIN like one.
Train like an athlete with 31 Sprint Conditioning workouts here <= Sale ends Thursday
Sprints are like finishers, but it takes some patience. You see,
sprinting is very demanding on both the nervous and muscular
systems. So, that's why you need to rest MORE between sprints
so you can really go "all out" on your sprints.
Now before you try this sprint conditioning workout, I
recommend using a grass field or better yet... a hill. Hill
sprints will keep your hamstring injuries at bay.
Also, be sure to warm up properly. You can do a simple
3-exercise circuit of basic exercises. Something like this...
Bodyweight Squat (10)
Pushups (10)
Leg Swings (15/side) <== Just swing your leg back and forth
Do the above twice, resting for 30 seconds between
circuits. If you need a little more, you can add a few
more exercises, too.
Then, you'll need to do SPECIFIC SPRINT warm-ups. This
will ensure you won't pull anything and "prime" yourself
for the FULL sprints
ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 - 80% of your max intensity (rest 1 minute)
Now you're ready to melt fat. Sprinting can bust through any
plateau and of course, help you lose fat faster.
When it comes to sprint conditioning workouts, you can
do them on your off day as long as you are recovering fine,
but you can also plug them in after your main workout.
Just know that these are longer than your standard finishers.
You can also give your body a break from the gym and do
these workouts 3 times a week for a few weeks to give your
joints a break.
Alright, let's rock this!
Do the following superset as many times as possible in 10
minutes, resting only when needed. Once the 10 minutes are
up, rest 1 minute and move into the next superset.
1A) Sprint (30 yards)
1B) Alternating Prisoner Lunge (10/side)
Do the following superset as many times as possible in
10 minutes, resting only when needed. Once the 10 minutes
are up, you're done!
2A) Sprint (30 yards)
2B) Bodyweight Death Crawl (6) <= Weirdest bodyweight exercise
you'll ever do!
THAT'S how you train like an athlete to look like an
athlete. Here's a little secret, too... rest at least 30 seconds
before each sprint and you'll get more out of them.
By the way, let the amateurs crowd the treadmills
and ellipticals.
You're better than that ;)
Mike Whitfield, CTT
You can get 31 done-for-you Sprint Conditioning workouts here <= Sale ends soon