Challenge Workouts

Let’s be honest, sometimes you just have to STOP whatever it is that’s sabotaging your health.

Have you ever had a 75 lb snorting walrus in your home?

Well, we have one as house guest for a few days.

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Sev is pretty much giving me the one eye as if to say, ‘what the heck?’This is Samson and he’s not what you’d call a ‘high energy’ sorta guy.

He is a champion ‘humper’ and is a good farter too. (Hey, we all have different talents.)

He’s just not the usual sorta friend that Sev would choose to play with. I guess it’s a lesson in getting along with others…

You probably think I’m crazy, but I’m actually going to tie in this dog story with fitness, just watch  😉

As you can see, these guys have pretty different body types.

Samson (the bulldog) is pretty portly and Sev well, is a little on the long and lean side. When I take them out to play, even though Samson isn’t the fastest dog in the park, he really loves short burst chases. He’s actually very spry and healthy for a 9 year old bulldog. His endurance is a little less even though he gets lots of exercise with several walks a day and it’s kept him young at heart.

Sev, on the other hand has more energy than brains at times, he’s younger and can walk at a slow pace or chase forever.

My point is, and I’m sure I have one, these dogs are no different than people. We’re all built differently but we’re all meant to move. Moving keeps us healthy even though we may not all have the same level of achievement with our workouts.

Just like the dogs, we can all ‘sprint’ even if it’s at our own pace. In fact, we can ‘sprint’ without any running or impact at all. We’d all benefit from the fat burning benefits of sprinting.
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)

Let’s try this bodyweight/sprint combination:

Workout # 15 – A Splash of Sprint

Do the following circuit 4 times, resting only when needed:

Yup, you can burn over 1000 calories with these workouts

*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.

You see, whether our physique resembles Sev’s or Samson’s, we have no excuse not to move and even sprint. Sprinting may just look a little different for each of us, but we can all benefit.

I’ve been incorporating sprinting into my spring workouts and I’m loving the variety and fun. I’ve been using my friend, Mike Whitfield’s Sprint Conditioning.

It’s on sale until midnight tomorrow and well worth a look at.

You’ll see it here where you’ll get 31 sprint hybrid workouts and tons of bonuses.

As for me, I’m back out for a dog walk. Thankfully we have no snow today so the dogs and I are enjoying the outdoors and sunshine.

Check out Sprint Conditioners and move your workout outdoors (or stay inside using the bodyweight options and never run a step).

Good times. Woof!

PS. See how Sprint Conditioning works for you here <= Sale ends FRIDAY

You’ll even get the Sprinter’s Body Simple Nutrition Guide, which guides you how you to lose fat week after week and cheat every weekend.

I don’t know about you, but I can certainly trust someone that has lost 115 pounds and has kept it off without any surgery or fad diets.

By Mike Whitfield

Author: Sprint Conditioners

I’m not kidding. This workout burned 1,004 calories for a REAL user.

The best part? You won’t need ANY equipment OR a lot of time, either.

Use this workout to burn off:

• 5 slices of pizza
• An ENTIRE pint of Ben & Jerry’s Ice Cream
• Over 30 Girl Scout Cookies
• Over 10 Pancakes

Carb lovers rejoice…

Burn 1,004 calories with THIS workout <= No Equipment

Here’s proof:

But HOW?

You can bet it wasn’t using any of the methods below. According to a study by the University of California at San Francisco’s Human Performance Center, cardio machines OVERESTIMATE calorie-burn by shocking amounts…

Treadmill – Overestimated calories burned by 13%

Stationary Bike – Overestimated calories burned by 7%

Elliptical – Overestimated calories burned by 42%! <= The WORST method

However, there’s something MUCH better and it takes the SAME amount of time…

A study from the American College of Sports Medicine put people into two groups:

Group 1: 20 minutes of short “bursts” of very high intensity (8 secs followed by 12 secs of recovery)

Group 2: 20 minutes of longer intervals (24 secs followed by 36 secs of recovery).

Here’s what they found – Group 1, where the shorter more intense “burst” training was used, resulted in greater oxygen uptake and greater energy expenditure than the 24-second intervals!

Greater oxygen uptake and energy expenditure means more fat cells being released from the body.

And even better – this can be done WITHOUT equipment.

Let’s compare some fat burning:

Walking – burns approximately 8 calories a minute

Running – burns approximately 11 calories a minute

Bodyweight Exercises – burns approximately 10 calories a minute (however, this is HUGE because your body continues to burn calories well after you finish bodyweight exercise.)

Sprints – burns approximately 30 calories a minute!

Why not combine sprints and bodyweight exercises? Keep reading for a fun workout, but first:

If you think that sprints aren’t for you, think again. Mike has some bodyweight alternatives so that everyone can be successful at ‘sprints’:

You can do full body extensions, jumping jacks or even split shuffles instead of sprints and still benefit from sprinting.

Now that you have your sprint options, let’s rock this Sprint Conditioning Workout:

Dirty Dozens

Sprint (15 seconds) – Do 8 rounds, resting when needed.

The key – make sure to rest JUST enough to give each sprint your best effort. Once you’re done with the 8^th sprint, do the following bodyweight circuit twice, resting for 30 seconds between circuits:

• Alternating Prisoner Reverse Lunge (12 reps per side)
• Explosive Pushup (12 reps)
• Skater Hops (12 reps per side)
• Mountain Climbers (12 reps per side)

It’s only 5 exercises, but that’s the beauty of sprint conditioning “hybrids”.  These simple, yet short “bursts” utilize more fat for energy than traditional training.

And get this… according to new Australian research; participants who completed a sprint session consumed fewer calories over the next 38 hours than those who completed a traditional workout.

Imagine reducing your appetite without a single pill.

On top of that, you KEEP all your fat-burning muscle, to help you keep off fat for life.

Use these Sprint Conditioning Drills 2-4 times a week <= Includes Videos

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.