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Tops and Tails Sprint Circuits **WORKOUT**

June 13, 2014 3 min read

If you've been following me over the past few months, you'll know that since March, I started incorporating sprints into my training. The results have been incredible. Not only an increase in my speed and power, but also how it's changed the way I look. Since completing a half marathon in May, I have done more and more of these types of workouts. I try to get to the track about 3x a week, and complete circuits and drills such as the ones below. I usually always start with a 1-2 lap warm up and stretch. Whether it's a 50 meter, 100 meter, or 400 meter sprint, give yourself chance to recover based on how long and how many sprints you do.  If doing only sprints, you really don't need too much time for the overall workout, since the goal is working as hard as you can for those sprints and spend less time doing the steady state jogging. I like adding circuits/rep workouts or a few upper body moves in between the sprints to break it up and also give my upper body a little something to do! Although, with full out sprints, your entire body should feel it the next day. Just a few of the programs I have created or found for  a great workout! Give them a go and switch it up! Challenge yourself and have fun!

1)TOPS & TAILS SPRINT CIRCUIT

This is one of the circuits I created and have done several times recently. From the leg and total body work involved, it will leave you feeling like you worked your booty off! Plus you're done in a flash and can get on with your day! tops and tails                   So you will warm up with a 2 lap jog and then stretch. Follow it up with the 100 meter sprints and end each round with the trifecta push up routine! Then start round 2 with the sprints again, but this time only with 50 meter sprints. Round 3, same idea but with 25 meter sprints. End each round with the push ups below.         5 Push ups + 5 Side to Side Push Ups (SIDE TO SIDE PUSH UP DEMO) 5 Tricep Pushups + 5 Tricep Pushup to Frogger (TRICEP TO FROGGER DEMO) 10 Pike Push ups (PIKE PUSH UP DEMO)

2) SPRINT & REP WORKOUT

Another great one and easy to follow and incorporate in a sprint routine. Something you can do indoors and out as well. I find that it takes me about 1 minute to run down the field and back (200 yards). So with the 50 yard sprints, if you were indoors and no access to machines or field, I would do 30 seconds of high knees. Something to think about when you can't get to a field. Also high knee rope skipping could work well too.

BREAKDOWN

50 Yard Sprint 10x Push Ups 20x Mt. Climbers 10x Frog Jumps 50 Yard Sprint 20x Bodyweight Squats 20x Reverse Crunch 20x Lunge Jumps REST 2 MINUTES, REPEAT

3) PUSH UP PYRAMID

Another great upper body workout to add to your sprint day. This is INTENSE! Maybe start going up to 5 reps and work your way down, instead of going all the way up to 10 reps and back.

BREAKDOWN

1 push up plus 5 second plank hold 2 push ups plus 5 second plank hold 3 push ups plus 5 second plank hold 4 push ups plus 5 second plank hold 5 push ups plus 5 second plank hold 6 push ups plus 5 second plank hold 7 push ups plus 5 second plank hold 8 push ups plus 5 second plank hold 9 push ups plus 5 second plank hold 10 push ups plus 5 second plank hold 9 push ups plus 5 second plank hold 8 push ups plus 5 second plank hold 7 push ups plus 5 second plank hold 6 push up plus 5 second plank hold 5 push ups plus 5 second plank hold 4 push ups plus 5 second plank hold 3 push ups plus 5 second plank hold 2 push ups plus 5 second plank hold 1 push up plus 5 second plank hold  

There are just a few options for your outdoor workout! GET OUT AND ENJOY THE SUMMER!

Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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