Workout Session: Sprints, Bodyweight Circuit, Abs and Core Finisher

This is the full workout session I did with the conditioning class on Thursday night. We started with a quick warm up followed by 12 intervals sprints. After that we head inside for 2 rounds of a killer bodyweight circuit and finish off with a quick 10-exercise abs and core workout. The session is a perfect explosive cardio based, fat burning and core strengthen beast. Conditioning Class for Fighters – May 29 Perform a thorough warm up prior to starting this workout session. Sprint Training Perform 12 interval sprints including 3 warm up intervals Bodyweight Circuit Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 full rounds. Exercise List 1. Double Burpees 2. Judo Push Ups 3. Side-to-Side Plyo Lunges 4. Knee Grabs 5. Explosive Jacks 6. Mountain Climbers 7. Prisoner Squats 8. Kick Ups 9. Alternating Side Planks 10. Sprawl to Knee Strike Abs and Core Circuit Perform each exercise for 30 seconds followed by 5 sec rest one after the other for one full round. Exercise List 1. Alternating Side to Side In and Outs 2. Windshield Wipers 3. Hip Raises 4. Knee Grabs 5. Foot Grabs 6. Abs Bicycles 7. Leg Raise (isometric hold) 8. Abs Spring Ups 9. Alternating one Leg V-ups 10. Plank CLICK HERE <=Get your 14 Week Metabolic Bodyweight Program with 30 Metabolic Blasters  

Sprint Conditioning for Fat Loss (Workout Video and Sprint Alternatives)

Today I have a special guest post from my friend Mike Whitfield, creator of the NEW Sprint Conditioning System Sometimes, you just need a good swift kick in the butt. You’re either at a plateau or you feel like your metabolism is slowing down. You won’t see athletes hitting plateaus… and you won’t see them walking mindlessly on treadmills, either. Did you know that sprints or bodyweight exercise alternatives to sprints not only smoke fat faster than any other exercise, but they also will: - Improve your muscular endurance (meaning even BETTER workouts) - Burn the MOST calories both during AND after exercise - Improve your overall fitness (making everyday activities like carrying groceries and playing with your kids easier) Todays workout will show you how to incorporate both bodyweight exercise and sprints to get a kick ass workout in a short period of time. But first, let’s look at some sprint alternatives for those of you that do not have access Alternative Sprint # 1 – Total Body Extensions at a Very Rapid Pace - Start with your feet just outside shoulder-width apart in the Quarter Squat position. - Your arms should be extended behind your glutes and you should look straight ahead. - Now rapidly come up on your toes and extend your arms above your head. - Return to the starting position as quickly as possible. Alternative Sprint # 2 – Split Shuffle at a Very Rapid Pace - Start in a split stance with your arms in the “run position” as if you’re about to sprint - Shuffle your feet back and forth as fast as possible (your left arm should go out in front when your left goes out) Alternative Sprint # 3 – Jumping Jacks at a Very Rapid Pace You know this old school exercise – just go as fast as possible! Now that you have your sprint options, let’s rock this Sprint Conditioning Workout: “A Splash of Sprint” Do the following circuit 4 times, resting only when needed: Prisoner Split Squat (10/side) Pushup/X-Body Mountain Climber Combo (10) Sprint (30 yards) Powerlock Pushups (with a 3-second lowering phase) (10) Bodyweight Sumo Squat (10) Sprint (30 yards) Indoor option – replace the sprint with any sprint substitution exercise for 10 seconds. This includes: a) Jumping Jacks (very rapid pace for 10 seconds) b) Run in Place Use these Sprint Conditioning Drills 2-4 times a week Imagine how leaner you’ll be after just a week of using this powerful combo of sprints and bodyweight complexes. Get leaner FASTER by using the #1 exercise, and grab Sprint Conditioning System HERE PS – You’ll also get a boatload of bonuses including: - Interval Chaos Manual (a dozen “out of the box” interval workouts so you can burn fat – WITHOUT any cardio machines) - Race Day Prep – a 5-week done-for-you system to get you ready for your race day (and you can use it even if you’re not planning on a race) - Interval Finishers – a NEW manual using powerful combinations of intervals and finishers for extreme fat-burning and fitness - Sprint Conditioning for Abs – cutting edge drills using the latest core training to get flatter abs faster The BEST Sprint Conditioning drills and bonuses are here