Sprint and Core Interval Workout

Sprint interval workouts are a great way to get a quick and effective cardio workout in, especially if you are strapped for time or not a big runner or cardio fan. Every other round will consist of timed sprint intervals, which will be in between a variety of repetition exercises. This workout will focus on mainly the core for the rep exercises. Try to transition between each exercise with minimal rest. Increase or decrease your sprint time as needed, depending on your stamina and endurance.

Familiarize yourself with all of the exercises prior to the workout. There is a description of each below the workout. I also keep the treadmill running so that I can quickly hop back on, setting up a station next to it for my rep exercises.

usain

[SPRINT = 30 second treadmill sprint (8.0+ mph)]


SPRINT

Walking Pushups (8 reps)

SPRINT

Reverse Crunch (20 reps)

SPRINT

Walking Pushups (8 reps)

SPRINT

Reverse Crunch (20 reps)

SPRINT

Weighted Leg Strike (10 reps/leg)

SPRINT

Weighted Double Crunch (20 reps)

SPRINT

Overhead Lunge and Press (5 reps/leg – 10 reps total)

SPRINT

Weighted Double Crunch (20 reps)

Die/Cool Down


Walking Push-up Get into push up position with legs slightly wider than shoulder width. Do a push-up then walk hands and feet to the left and do a push-up. Repeat alternating directions. **Finish with modified push-up if you max out.
Reverse Crunch Lay on back, arms at sides, legs straight above hips. Lift hips off ground and legs straight up, feet towards the ceiling. Lower to start and repeat.
Weighted Leg Strike (left/right) Stand with feet lunge-length apart, right leg back, holding a 10- to 15-pound dumbbell overhead. Draw your right knee upward and bring the dumbbell down to meet your knee, keeping your arms straight. Tap the ball of your right foot on the floor behind you as you extend the dumbbell back overhead and quickly repeat. Complete time/reps for each leg.

kneefinish

Weighted Double Crunch Lay on your back holding a dumbbell in each hand, arms reached behind you. Legs are straight in front of you and lifted off the ground slightly. Crunch up as you bring your knees to chest, bringing the weights to shins. Straighten arms and legs back to start and repeat.
pullover crunch
Overhead Lunge and Press Stand holding a barbell above your head. Step forward, lunge down and stay low and bring the bar down to your chest then press it back up. Step back to start and repeat, alternating lunging legs.

 

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