Sprints + Bodyweight Circuit

Here's a beast sprinting and bodyweight workout I made up. Try it out and unleash the athlete inside you!

Start with your usual dynamic warm-up. I am talking about a half mile jog, high knees, A-skip, B-skip, lunges, grapevine squats, toy soldiers, power skips, 100m jog into a 100m 80% run, followed by fence drills. Take your time through all this. It is meant to be a warm-up, not to get you tired.

The first part of the workout is intended for a track, but if you don't have an open track nearby use a field (soccer field, football field, there is always one).

Sprints
- Starting off, work on your turnover rate. Meaning, decreasing the time it takes you to go from slow to fast when already in motion. Set up at marker at about 50m. Run 50m at 70% and when you hit that marker kick it up to 95% as fast as you can running through the finish. Then take a walking rest back and continue this three times.

_____________70%_____________50m______________95%____________100m..........3x

- Next, work on your take off speed. Using the same 50m marker, but this time starting from a standstill and driving immediately into 95-100% until you hit the marker. Then slow it down at the 50m spot continuing an 85% stride through the end. Again, you get a walking back rest and do this three times.

_____________95-100%________50m______________85%____________100m..........3x

- Finish off this sprint workout with four full 100m sprints with walk back rests.

Bodyweight Circuit
For this circuit there will be four exercises. Scissor lunges, push-ups, jump squats, burpees. Set up two stations 50m apart. Start by doing 20 scissor lunges (total, not per leg) at station 1; run to station 2 and do 20 push-ups. Run back to station 1 and do 20 jump squats; run back to station 2 and do 10 burpees (jump!). Continue this until you have done each exercise 3 times. You can adjust the repetitions if need be. Focus on your form!! You will get tired but don't lose it.

Station 1 (scissor lunge & jump squats)_________50m_________Station 2 (push-ups &burpees)
Going down and back twice is 1 rep. Do 3 reps.

Finish with a light cool down and static stretch.
Get to it!!