Workout: Sprints & More Fun…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and Cones / Markers

Warm Up: 5 - 10 minutes (VERY WELL! You don’t want to pull any muscles during the sprints!)

¼ mile Easy Run to Warm the Legs

Sprints: 10 minutes

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. The faster you sprint, the more recovery time you have in between sprints.

Rest as Needed.

Circuit #1:

Perform 60 seconds of each of the following exercises followed by 60 seconds of rest. Then complete 45 seconds of each exercise, followed by 45 seconds of rest. Then complete 30 seconds of each exercise, followed by 30 seconds of rest. Then complete 15 seconds of each exercise, followed by 15 seconds of rest.

• Grouchos - 4 forward and 4 backward - trying not to stand for the duration of the time

• Mountain Climbers

• Spiderman Push-Ups

• Bicycle Crunches - without upper body movement, just move the legs, keeping the hands under hips

• Rest

Rest as needed.

¼ mile Recovery Run.

Circuit #2:

Complete 3 rounds of the following exercises.

• 30 seconds Side Plank - left

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the right arm down

• 30 seconds Side Plank - right

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the left arm down

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Urbazon from Getty Images Signature

Workout: Sprints & Then Top It Off

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and Cones / Markers

Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)

Sprints:

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).

Rest as Needed (4 - 7 minutes)

Challenge:

Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.

• 50 Squats

• 40 Front Raises (on each side)

• 30 Bicep Curls

• 20 Double Unders or 80 Singles

• 10 Inchworms

Rest as Needed (3 - 6 minutes).

Finisher:

Complete 1 - 2 sets of the following exercises.

• 30 Abduction (15 full range straight to 15 top ½ of range) - left side

• 30 Abduction (15 full range straight to 15 top ½ of range) - right side

• 20 Fire Hydrants - left

• 20 Fire Hydrants - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Jacob Lund

Workout: Sprints & More…

Time: 45 - 60 minutes

Equipment Needed: Mat and a stopwatch

Warm Up: 5 - 10 minutes (warm up really well)

30 seconds of the following: 

• Squats

• Alternating Reverse Lunges 

• Push‐Ups

• Bicycle Crunches

• 1/4 mile easy run and STRETCH out WELL!

Sprints: (10 minutes) 

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. 

Rest as needed

Complete 2 Sets:

• Set up 2 cones 50 feet apart. Start at one end and perform the given exercise to the cone, and then jog or walk back for recovery. 

• Groucho’s (forwards for the first half, and backwards for the second half)

• Shuffle (facing left)

• Shuffle (facing the right)

• Grapevine (facing left)

• Grapevine (facing right)

• 2­‐legged Bounding (or skipping for mod)

• Backwards Jog

• Rest and Repeat

Rest as needed

Complete 3 Rounds:

• 30 sec side plank (left)

• 30 sec lying triceps extension (stay in the side plank position, drop the right arm down)

• 30 sec side plank (right)

• 30 sec lying triceps extension (stay in the side plank position, drop the left arm down)

• 10 Down Dogs into Cobra 

Cool Down & Stretch: 5 - 10 minutes 

Photo Credit: Canva by Maridav