1) Active warmup 10×40 yard sprints at 75% (slow jog back as rest) 2) Muscle primer: Long stride slow walking lunge 25 yards (focus on stretching glutes and hams (lunge 25, jog 25) 5 sets 3) On the track, jog the strait away (100 meters) sprint the curve (100 meters) jog back strait away, sprint back curve. This is one […]
1) Active warmup -Jog 40 yards, slow jog back (thats your recovery) (10 reps) 2) 10 mins stretching 3) 20 mountain climbers, sprint 50 yards, jog back (10 reps) 4) 25 pushups, sprint 20 yards, jog back (20 reps) 5) 30 crunches hands across chest, sprint 100 yards (count 40 second rest) 10 reps 6) 200 yard gassers, (cones or […]
1) Deadmill runs (treadmill) – 5 minute inclined walk warmup – 5 minute inclined jog -treadmill off, Deadmill max run for 20 seconds, rest period is jog in place for 40 seconds. This is one rep, do 20 reps. Then do the advanced lift of the day from the daily trainer
1) 30 sets of bleachers (stairs) warmup (run up, run down) 2) 15 push-ups, sprint 40 yards (10 sets, no rest) 3) 30 mountain climbers, sprint 20 yards, touch the line, spring back (8 reps, no rest) 4) 50 standing squats, lunge 25 yards, jog 50 yards (8 sets) the jog is your rest 5) 20 leg lifts with hip […]
1) 10×40 yard sprints. (Sprint 80%, jog back at 40%) The jog back is your rest. 2) Hill sprints (on a hill, 40-50 yards in length, steepest incline you can find, sprint at max effort, walk down) 20 reps. As you get more fatigued your speed will decrease. Remember it’s not about speed, it’s about MAX effort on each rep. […]
Here was my 4:25 am Sprint/HIIT workout 1) I ran up and down the bleachers on the football field 35 times. I started with a walk and as I got warmed up I began to jog until I broke a sweat then I was bounding up them. This is my active warmup 2) Starting on the end line of the […]
1) 16 X 110 Yard sprints (.45 between each sprint) MEN: treadmill: 10 incline, 15 mph (sprint 15, rest 30) 20 reps
1) Treadmill off, using your legs as fast as you can move the belt for 20 seconds, then pickup a jump rope and slow jump for your 40 second rest period. This is one set. Beginners – 10 sets Advanced – 20 sets and have the incline on treadmill at 8%, but speed still 0
Indoor Improvised HIIT workout. Rowing machine 1) 3 min 50% row for warmup 2) 1 min max intensity, 1 min moderate 3) 2 min max, 2 min moderate 4) 1 min max, 90 seconds moderate 5) 90 seconds max, 1 min moderate Do this in completion 3 times through
1) With jump rope do double spins (2 spins per jump) for .12-.15, then single spin per jump for .45-10 reps. 2) Plate pushes. Lay a 45 pound plate flat on ground (Women 25) place hands on plate, sprinter stance, ass in the air and drive the plate 2.5 feet, spin around and come back (.45 rest, 8 reps)
