Sprint and core workout not for the soft at heart
Sprinting is a great way to improve cardiovascular, agility and build a leaner tighter body. This sprint and core workout is a tough workout and should only be done if your in really good to great shape. If you’re not at this time, you can jog through this workout and build up to sprinting. This should be done 2 days a week.
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone, it doesn’t matter which end you start this sprint and core workout, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.
Sprint for 30 seconds. Now walk 90 seconds to 2 minutes.
That’s one rep, start by doing 5, work your way up to 8.
As soon as your done with sprints, do these core exercises.
The workout – do each exercise for the designated reps. Do all five
without a rest. Once completed, repeat entire circuit again
Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.
Pulse up – Lie with your hands under your tailbone and your legs
extended straight up toward the ceiling. Lift your hips off the floor
in a straight line, pause, then lower to start position. That’s one
rep, do 10-15.
Side Jackknife – Lie on your left side, with your legs with your legs
nearly straight and slightly raised off the floor. Also lift your left
torso off the floor, with your left forearm on the floor for balance.
Hold your other hand behind your right ear, with your elbow pointed
below your feet. Lift your legs toward your torso while keeping your
torso stationary. Pause, slowly lower your legs to the start position.
That’s one rep. Do 10-15, then switch sides.
Negative crunch – sit with your knees bent and your feet flat on the
floor, shoulder width apart. Extend your arms in front of you with your
fingers interlaced. Begin with your upper body at slightly less than a
90 degree angle to the floor. Lower your upper body toward the floor,
curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15
What did you think of this sprint and core workout? Please comment below
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