World-class sprinters are some of the most shredded and explosive athletes on the planet. Want a body to look and perform like that? Then start training like one!
Short bursts at high intensity will help to rev your metabolism because your body will burn calories for hours after you finish your workout. Anaerobic exercise, or short workouts at above 90% of your maximum heart rate, helps promote increases in speed, power, strength and lean muscle mass.
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Sprint for 20 seconds at near maximal effort. Rest for 10 seconds. Repeat 6-10 times for a total of 3-5 minutes. Then rest for 5 minutes and repeat. The whole workout only takes about 15 minutes. Perform this workout after resistance exercise or as a stand alone exercise.
Thrusters are a combination front squat and overhead press. They work nearly every muscle in your body, targeting your legs and shoulders along but also giving you a great core workout. By using heavy weight, moderate reps, and short rest periods, you will build muscle and increase your endurance. Remember, the more muscle you have, the more calories you burn so don’t be afraid to pack on lean weight.
Establish a 5 rep max thruster before beginning this workout, making sure to warm-up properly. Once you’ve found your 5rm, you will use the same weight for the workout.
Set a clock for 10 minutes. At the top of every minute complete 3 thrusters, for a total of 30 reps. Each set will take around 10 seconds, giving you about 50 seconds of rest, enough time for your strength to recover while elevating you to approximately 70% of your maximum heart rate. Don’t be lured into adding weight because the first sets feel easy. Around the 7th set you’ll understand why.
KB Swings and Burpees
KB swings are one of the best exercises for burning calories and burpees, well, they are the king of bodyweight movements to blast fat. KB swings target your posterior chain, which includes your hamstrings, glutes and low back among other muscle groups. Burpees incorporate every muscle in the body and will get your heart pumping, especially when performed as quickly as possible.
Use a KB that you can swing at least above head height. As you get more comfortable with the movement you can go all the way overhead. Make sure your form is correct or you can put your low back at risk of injury.
Perform 20 KB swings and 10 burpees as fast as possible. Rest for 30 seconds and repeat 5x. As your fitness increases you can use a heavier KB, shorten your rest, and/or complete more rounds.
Overhead Walking Lunges
Lunges are great for building leg strength and are a favorite because they target the glutes to give you a tight and muscular derriere. Adding weight overhead makes this a full body movement that targets your shoulders and back. Make sure to engage your core to help protect your low back and stabilize the weight overhead.
Find an area where you can walk at least 20 feet in a straight line. Load a barbell with anywhere from 45-135 pounds. If you’ve never performed this movement, start light and gradually increase weight as you feel comfortable.
Hold the bar overhead with a wide grip. You can snatch the weight overhead or take the bar off a rack and perform a behind the head press. Once overhead, complete walking lunges for 20-100 feet, or until you drop the bar. Rest for 1 minute. Repeat 5-10x.
As you become more conditioned try decreasing the rest period. Before you begin establish a distance to complete and attempt to finish with as few breaks as possible. For a great challenge, find a local football field and try lunging from end zone to end zone.
Classic Bodyweight Movements
Your body is the best piece of exercise equipment you have. All the necessary tools to get in great shape are literally at your fingertips. Classic movements like pushups, squats, and pull-ups should already be a staple in your routine. You can easily manipulate the format in which you do them to help you burn fat and build muscle. Throwing in some tough plank variations adds a great core element and will get you on your way to the body you’ve been working for.
In 5 minutes complete the following as many times as possible:
At the end of 5 minutes hold a forearm plank for 30 seconds and a side plank on each elbow for 15 seconds. If you want to make the planks more difficult try different variations like moving your hands forward 6-12 inches, raise an arm or a leg, or simply focus on tightly engaging your abs, as if someone were about to punch you in the gut.
Rest for 1 minute after you complete the plank. Repeat 1-3 more times depending on your level of conditioning. The rep scheme for the pull-ups, pushups and squats is low for a reason. By only doing a few reps at a time you should be able to continue moving for 5 minutes with very little rest. Keep track of how many rounds you do each time and try to keep that number consistent from round to round.
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