By: Janine Serio
While there is no snow in Baltimore just yet (although there is a lot of ice today – yikes) there is something about “Sprinting” and “Snow” that has a nice ring to it (and in a little elf outfit too)! LOL! Yes, it is Saturday, and I, PROMISE, to keep today’s post short, sweet, and, you guessed it, filled with a whole lot of SPRINTS (and maybe a little sweat too)! Come on, it is the LEAST I could do! <3
Okay, okay, I know we are all SUPER busy – gosh, one week until Christmas Eve – but, sometimes, you need a good sweat session to get our attitudes (and mindsets) in check. Oh, and, quite possibly, gear ourselves up for all the wrapping, shopping, and baking that may still need to be finished!
In keeping suit with most of the workouts I have shared over these past 2 weeks, this is ANOTHER all BODY WEIGHT protocol that, as always, can be done ANYWHERE and is under 30 minutes (because #30getsidone). While it is written as a treadmill workout, feel free to adapt this to an elliptical, recumbent bike, and/or a flat terrain or hill (if access to equipment is limited or unavailable).
Make sure you do a proper warm-up – cardiovascular/dynamic stretching – and a proper cool-down to book end your workout.
Be safe, have fun, enjoy!
“Sprinting Through The Snow”
*Please adjust the inclines and speeds, as needed, for your personal fitness level! I have given a range for the “mph;” it may be trial and error, first, to gauge what feels the best for you!
Incline Sprints: 10% on treadmill @ 5.5-6.5 mph for 45 seconds
10 Burpee Push-Ups
Incline Sprints: 8% on treadmill @ 6.0-7.0 mph for 45 seconds
8 Burpee Push-Ups
Incline Sprints: 6% on treadmill @ 6.5-7.5 mph for 45 seconds
6 Burpee Push-Ups
Incline Sprints: 4% on treadmill @ 7.0-8.0 mph for 45 seconds
4 Burpee Push-Ups
Incline Sprints: 2% on treadmill @ 7.5-8.5 mph for 45 seconds
2 Burpee Push-Ups
Flat Sprints: 1% ALL OUT PACE; 30 seconds on, 30 seconds off for 5 rounds
*Recover as needed between Burpee Push-Ups & Sprints