Oh man, this workout killed me. It’s intense. It will make you sweat. It will make you breathe heavy. It will make you want to quit.
But at the same time, it will make you strong. It will make you push yourself out of your comfort zone. It will make your mind control your muscles. It will make you feel accomplished and successful.
When it’s all done, you’ll feel nothing but happy!
It’s not often I run, especially to the point where I go out of my way to go visit the local track, but over the weekend, I had a sprint craving. I grabbed my gymboss and got in my car with nothing in mind other than sprints. When I arrived at the track I did this quickie warm up and thought that it would be pretty intense to add in some lower body bursts between sprints.
And the workout was created.
This workout can be done outside or on the treadmill. You can choose which ever you prefer.
+ Gymboss Interval Timer
PRE WORKOUT WARM UP: Pre Sprinting/Running/Workout Warm Up
POST WORKOUT COOL DOWN: coming soon!
You can check out these cool downs in the mean time.
Set your timer for 21 rounds of 15 seconds (sprint) and 45 seconds (exercise)
Complete the following:
15 seconds SPRINT + 45 seconds REVERSE LUNGES with KNEE UP (alternating after each rep)
15 seconds SPRINT + 45 seconds JUMP LUNGES
15 seconds SPRINT + 45 seconds WALKING LUNGES
Continue working through these 3 exercises until the timer goes off, then you’re done! Time to cool down!
REVERSE LUNGE with KNEE UP
+ from a standing position, step one foot back, bending both knees to a 90 degree
+ immediately bring the back leg forward, bending your knee up towards your chest
MAKE IT HARDER: by not touching the ground with your foot while coming out of the lunge (as shown in picture)
+ be sure your front knee does not go over your toes (focus on keeping knee over heel)
+ keep your core engaged throughout the entire exercise
+ begin in a lunge position (as described above)
+ take a deep breath in, engage your core, exhale and jump high into the air, switching the positioning of your legs before you land
+ again, deep breath in, exhale and jump again
+ when you’re jumping, try your best to jump up, keeping your back straight to prevent leaning forward
+ begin in your regular stance, step one foot forward, bending both knees to a 90 degree, and immediately step forward using your back leg
+ as soon as you step forward, immediately bend both knees to 90 degrees and continue walking this way until the 45 seconds are up!
[Tweet “No hate, just total LOVE for this sprint + HIIT lower body takeover #workout “]
I just did these pictures yesterday and got them ready to post today, but I also took the pictures of my warm up and cool down so you guys can expect to see those soon! Then you’ll have the complete workout.
Happy Sprinting! 🙂