SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

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2 Superhero Sprints.. EXTREME! By: Dennis Heenan Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author. 2

3 Superhero Sprinting EXTREME Welcome to the second part of the Superhero Sprinting System. I know that you absolutely loved the first 6-weeks of the program and are now ready for more! All I can say is, be prepared! Be prepared to get transformed even more with the crazy intense workouts that follow... The Extreme Superhero Sprints you will come across in this manual are even more intense and challenging than the first 6-weeks. The workouts will involve your bodyweight, an occasional kettlebell or pair of dumbbells, boxes, and jump ropes. Lets keep the Physique-Shaping workouts rollin' and jump into these Extreme workouts! Dennis Heenan, CPT Founder: BodyFit Formula and Superhero Sprints P.S. Don't forget my other sites... Blog posts, videos, motivation, free gifts, free content, and more. Revolutionary training systems with workouts designed to get you in the best shape of your life... Fast! Join us on Facebook at 3

4 Tips Before Starting These are the same tips as you read in the original Superhero Sprints Manual, aside from this: If you have not already gone through the first 6-weeks of the Superhero Sprints system, please head back and start there before jumping into these workouts! 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to dennis (at) bodyfitformula (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going five days per week is too much, start by going 2-3 days a week with your others days being active rest days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling. 4

5 This is important! Again, this is the same as in the main Superhero Sprints manual. Please feel free to skip if you have already read it! Superhero Sprint Guidelines Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some jogging, bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Especially before doing a full-speed sprint, you want to make sure your muscles are completely warmed up. When in doubt, warm up more! Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Especially if you have not sprinted in a while, start by doing your sprints at 70-80% of your full speed for the first few times. Then you can build up to going full speed by the end of the first week or beginning of the second week. Always have perfect form: It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the circuits. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching, jogging, and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: Be sure you are tracking everything that you do throughout the Superhero Sprint program. This includes the number of reps you completed during the circuits, the amount of rest you took, and the weights you used. Drink lots of water: Keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow. Note to beginners The workouts on the Superhero Sprints System are very challenging. Therefore, you are going to want to start slow in the beginning. This means going 70-80% of your full speed on the sprints and cutting the repetitions down on the circuits. For example, if the program calls for you to do 3 rounds of a circuit, you should cut that down and only do one or two total rounds. You can then build up to doing more. 5

6 Next, if you need to, cut down the sprints and only do 4-5 the first week. You can then build up to doing more as time goes on! Superhero Sprints System We cover this in the main manual, so if you have not already read it please do so now! On to the Extreme Workouts we go... 6

7 Extreme Superhero Sprints System The Basics: There are 8 total Extreme Superhero Sprint workouts. You can feel free to continue to follow the three day per week outline or just add these in when you want. Most of these workouts will take you not longer than 20 minutes (depending on your fitness level). Some workouts will include a jump rope, box, kettlebell, or dumbbells! (I did say EXTREME right?!) The goal of the workouts is once again to finish as quickly as possible, resting only when needed. You are competing against yourself and the time to have your best workout yet! Note, you can replace any of the outdoor sprints with sprints in place, burpees, jump rope, mountain climbers, indoor sprints, etc. If for whatever reason you cannot access a track, park, or field to do these workouts, don't let that stop you. Replace the sprints with a different high intensity exercise. 7

8 Superhero Sprints XTREME Workouts Workout 1: Finish in any order or fashion as fast as possible, resting only when needed yard sprints 100 Push-Ups 100 Goblet Squats 50 Burpees 50 Kettlebell Swings Workout 2: Complete as many rounds as possible in three minutes on KB swings and burpees, then complete 3 60-yard sprints. This is one full round. Complete three full rounds! Kettlebell Swings: 10 reps Burpees: 5 reps As many rounds as possible in 3 minutes. Complete three 60 yard sprints Repeat 3 times! Workout 3: Finish in any order or fashion as fast as possible, resting only when needed yard sprints 5 30-yard bear crawls 100 x-body mountain climbers (total) 100 KB Swings 50 single arm overhead press (each arm) 50 overhead lunges (total) Workout 4: Complete all reps of one exercise before moving to the next. Rest only when needed. Be sure to take enough rest that you are able to sprint full speed each time! Sprint 60 yards Dumbbell Renegade Row with Push-Up: 5 reps each side Dumbbell Squat to Press: 10 reps Burpees with Dumbbells (squat jump included): 5 reps Sprint 60 yards Repeat 4 times! 8

9 Workout 5: Complete all reps of one exercise before moving to the next. Rest only when needed. Be sure to take enough rest that you are able to sprint full speed each time! Sprint: 60 yards Goblet Squat (with Dumbbell or Kettlebell): 10 reps One Arm Kettlebell Swings: 10 reps each side Side Jumps over Dumbbell or Kettlebell: 10 reps each side Sprint: 60 yards Repeat 4 times! Workout 6: Complete all reps of one exercise before moving to the next. Rest only when needed! Squat Jumps: 50 Push-Ups: 40 KB Swings: 30 Burpees: 20 Single Arm OH Press: yard Sprint Repeat 3 times! Workout 7: Complete all reps of one exercise before moving to the next. Rest only when needed! 30 seconds of sprints in place 50 push-ups 40 double-unders 30 box jumps 20 burpees 10 mountain climbers each side Repeat 4 times! 9

10 Workout 8: Complete all reps of one exercise before moving to the next. Rest only when needed. Kettlebell Swings: 25 reps Spiderman Push-Ups: 25 reps Mountain Climbers: 100 reps (total) Burpees: 25 reps Squat to Squat Jump: 25 reps Push-Ups: 25 reps Pull-Ups: 25 reps Double Jumps: 50 reps Repeat 2 times! 10

11 Superhero Sprints Created By: Dennis Heenan, CPT Website: Visit us on the web at Facebook: Facebook.com/BodyFitFormula 11