“LIMITLESS” HIIT WORKOUT!!!

Destroying LIMITS is a HILL of a good time!!!!!!!

“LIMITS ARE FOR PEOPLE WHO HAVE THEM, EXCUSES ARE FOR PEOPLE WHO NEED THEM”

**BE LIMITLESS-JD

Details:

Heart rate model: Polar FT7

Body weight: 231

Field temp: 113 degrees

Duration: 51 minutes not including 5 minute active cooldown Calories burned:

1600+ Max heart rate: 197 Gap between competition behind you: INCREASED Post

workout meal: TO BE DETERMINED 🙂

Active Warmup: (not counted in time of workout)

-400 yard jog (4 lengths of football field)

-4×50 yard sprints at 75%

1st quarter

-On steepest hill you can find, about 30-40 yards in length do max sprint,

duration (6-9 seconds) slow jog down (20 seconds, this is your rest period)

do a total of 10 continuous reps. No rest other than slow jog down. 10 reps

equals 1 set.

-45 seconds break after each set of 10 reps. so 4×10=40 sets of hills!!!!

2nd Quarter

-16×100 yard sprints in sub 15 seconds, 30 seconds rest between each rep (no

jog back, stand tall breathe deep)

3rd Quarter

-50 yard Shuttle runs (sprint 25 yards, sprint back) This is one rep

-10 seconds rest, 10 reps

-30 yard shuttle runs, (sprint 15 yard, sprint back) This is one rep

-10 seconds between reps, 10 reps

4th quarter

-Sprint to top of hill, sprint down, sprint back to top, sprint down (This

is one rep)

-25 seconds rest between reps, 10 reps

Active cool-down:

-Long slow walking lunge, focus on longest stride as possible to stretch the

glutes and hamstrings, 25 yards, then jog it out 25 yards. 4 reps -Slow long

side lunge or slide shuffle. Longest stride possible, going slow stretch the

groin area, glutes and hamstrings, 25 yards then jog it out 25 yards. 4 reps