0

Your Cart is Empty

12 Days of Christmas Workout Challenge - Day #11: Sprinting Challenge

December 23, 2014 1 min read

Yet another day to add sprints to your workout! This challenge is NOT going to be easy, but you're going to feel like a superhero once you finish the sprints. Get yourself to a racetrack, a running trail, or a park that you love. It's going to take too long to adjust the speed on your treadmill, so it's most effective to do this one outdoors!

Sprinting Challenge

For this workout:
  • Start out by walking for 5 minutes as a warm up. Get those legs ready to work!
  • Run a mile in under 8 minutes. Try to shoot for 6 minutes.
  • Walk for 1 minute to rest.
  • Sprint a quarter mile
  • Walk for 30 seconds.
  • Sprint a quarter mile.
  • Walk for 30 seconds.
  • Sprint a quarter mile.
  • Walk for 30 seconds.
  • Jog half a mile.
Repeat the sprint/walk portion of the workout twice, or however long it takes you to reach the 20-minute mark. Finish with a calm 5-minute walk to cool down.      

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.