Bad A$$ Sprint Combo's

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2 Bad A$$ Sprint Combo's Copyright 2013 FatBurningNation.com 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.

3 Bad A$$ Sprint Combo's Welcome to the Bad A$$ Sprint Combo's series. Inside is where you will find 7 different sprint combo workouts that are going to getting you incredibly fit and shredded. Each of these workouts will consist of a sprinting exercise combined with a strength circuit in order to help maximize results in the shortest period of time. These workouts are... Well, BAD A$$ to say the least... :) Let's dive in and see if you are up to the challenge! Keep me posted on your progress, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites Blog posts, videos, motivation, free gifts, free content, and more. Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! Join us on Facebook at

4 Train Hard But Train SAFE! 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) fatburningnation (dot) com for ideas. 3. Always 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. It's better to take more rest and keep great form. 5. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 6. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 7. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 8. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 9. Have a cool down period at the end of each workout that includes stretching and foam rolling. And again... Always, always, ALWAYS remember to warm up before starting any of these workouts!

5 By 2's You will start each round with a 50 yard sprint or 30 seconds of sprints in place. Then move to the circuit: Start with 2 reps on each exercise. After each full round, add 2 reps to each exercise (round one: 2 reps, round two: 4 reps, Etc.). Complete as many rounds as possible in 18 minutes only resting when needed. 50 yard sprint or 30 seconds of sprints in place Exercises: Goblet Squat Pushups Burpees Kettlebell Swings Pull-Ups Workout Goal: Each time you perform this workout, your goal is to beat your previous round total. For example, if you complete 5 rounds the first time, your goal should be to beat that the next time.

6 Sprint Pyramid Complete everything you see below as fast as possible only resting when needed: 20 yard sprint 20 pushups (advanced should do clapping pushups) 20 squat jumps 30 yard sprint 18 pushups (advanced should do clapping pushups) 18 squat jumps 40 yard sprint 16 pushups (advanced should do clapping pushups) 16 squat jumps 50 yard sprint 14 pushups (advanced should do clapping pushups) 14 squat jumps 60 squat jumps 12 pushups (advanced should do clapping pushups) 12 squat jumps 70 yard sprint 10 pushups (advanced should do clapping pushups) 10 squat jumps 80 yard sprint Workout Goal: Each time you perform this workout, your goal is to beat your previous time. For example, if this takes you 15-minutes the first time you do this, your goal is to beat that the next time.

7 This is (rowing) MADNESS! You will need a rowing machine to complete this workout (perfect sprint workout for the winter). If you don't have a rowing machine, use a jump rope. For jump rope, do 60 seconds of double unders in place of the rowing machine. Complete everything you see below as fast as possible. Rest only when needed. Remember, it is important to allow yourself to recover enough so that you are going full speed on the rowing machine and keeping perfect form on all exercises: Rowing Machine: 100 meters 10 burpees 10 kettlebell swings 10 broad jumps 10 pull-ups Rowing Machine: 200 meters 10 burpees 10 kettlebell swings 10 broad jumps 10 pull-ups Rowing Machine: 300 meters 10 burpees 10 kettlebell swings 10 broad jumps 10 pull-ups If you dare, repeat 2 or 3 times! Workout Goal: Each time you perform this workout, your goal is to beat your previous time. For example, if this takes you 15-minutes the first time you do this, your goal is to beat that the next time.

8 This is (jumprope) MADNESS! You will need a jump rope to complete this workout. If you don't have a jump rope, do sprints in place. Complete everything you see below as fast as possible. Rest only when needed. First complete the jump rope exercise, then complete the 4 rounds of the two exercises below. Remember, rest when needed. It is better to go hard on all exercises than to do them with bad form. Jump rope or sprints in place: 30 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Repeat for 4 rounds Jump rope or sprints in place: 45 seconds Squat Jumps: 20 seconds Bodyweight Squats: 10 seconds Repeat 4 rounds Jump rope or sprints in place: 60 seconds Wall sits: 60 seconds! Move back to the top and repeat 2 or 3 times if you dare! Workout Goal: Each time you perform this workout, your goal is to beat your previous time. For example, if this takes you 15-minutes the first time you do this, your goal is to beat that the next time. Clarification. Round one would look like this: Jump rope or sprints in place: 30 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Jump rope or sprints in place: 45 seconds...

9 True INSANITY Complete as many rounds as possible of the exercises below in 10minutes: Pull-Ups: 10 reps Pushups: 20 reps Deadlifts: 7 reps Burpees: 10 reps Note: Beginners should cut the reps in half and/or perform jumping pull-ups and dumbbell deadlifts. Workout Goal: Each time you perform this workout, your goal is to beat your previous round total. For example, if you complete 5 rounds the first time, your goal is to beat that the next time.

10 Are My Lungs or Chest Burning? Move from one exercise to the next resting only when needed. Perform 3 full rounds. Incline DB Chest Press: 10 reps Jump rope: 30 seconds Flat DB Chest Press: 10 reps Jump rope: 30 seconds Pushups: 15 reps (clapping pushups for more advanced) Jump rope: 30 seconds Rest and repeat 3 full rounds! Note: This is a great workout to throw in at the end of an upper body and/or chest day. It will deplete your muscles and drastically increase your endurance. Remember, allow enough recover so that you keep perfect form throughout.

11 Bullet Proof Abs! Start and end each round with a 40 yard sprint. In between sprints, complete the exercises below. Rest only when needed: 40 yard sprint Rocking Planks: 60 seconds Mountain Climbers: 15 reps each side Side Plank Reach Through: 30 seconds each side 40 yard sprint Repeat 3 times for a total of 6 sprints Workout Goal: Each time you perform this workout, your goal is to beat your previous time. For example, if this takes you 15-minutes the first time you do this, your goal is to beat that the next time.

Exercise Descriptions Push-Ups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width.

Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position. Burpees Trainer s Tip: There are many different burpee variation exercises.

12 Exercise Descriptions Push-Ups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position. Burpees Trainer s Tip: There are many different burpee variation exercises. For beginners, you can omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to jump forward to squat up. For more advanced variations, you can add in push-ups as we did in the pictures, and can also add in a squat jump at the end of the movement.

Kettlebell Swings 1. Starting Movement: Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards. 2.

13 Kettlebell Swings 1. Starting Movement: Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards. 2. Movement: Squat down with your back completely straight, dropping the dumbbell between your legs. When you have reached the bottom on your squat, you will slightly push your forearms against your groin area to get momentum to swing the dumbbell back up. You will then squat back up while the dumbbell swings up in a fluid motion with the squat. This is a continual movement so once you have stood back up and the dumbbell has reached about chest height, you will repeat the movement again. Trainer s Tip: Start out using a comfortable weight especially if you have never done this movement before. Kettlebells work best for this movement.

Pull-Ups Target: Core, lats, biceps, rear shoulders (Full Body) 1. Starting Position: Grip the bar with your palms facing forward with your hands slightly wider than shoulder width apart.

Squat Jumps 1. Starting Position: Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump.

14 Pull-Ups Target: Core, lats, biceps, rear shoulders (Full Body) 1. Starting Position: Grip the bar with your palms facing forward with your hands slightly wider than shoulder width apart. Hang with your arms fully extended and your core tight. 2. Movement: Pull yourself up until your chin has gone past the bar then slowly lower yourself back down to the starting position. Squat Jumps 1. Starting Position: Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. Movement: When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat.

Driving through the ground, jump forward as far and as high as you can making sure you land

15 Broad Jumps Stand in an athletic position on the balls of your feet, knees bent and core tight. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately. Squat Hold: Squat down until your knees reach a 90 degree angle. Hold that position with your arms out in front for the allotted amount of time.

Deadlifts Target: Full Body 1. Starting Position: Start with the bar about an inch away from your shins, with your hands placed just outside your legs.

16 Deadlifts Target: Full Body 1. Starting Position: Start with the bar about an inch away from your shins, with your hands placed just outside your legs. Your back should be naturally arched, with your knees bent, and butt down. 2. Movement: Clenching the bar with your overhand grip and keeping your back straight, tense your body and stand up with the bar. Keep the bar close to your body throughout the exercise. Many times you will even find yourself scraping your shins on the bar when doing the exercise correctly. Once you have reached the top, slowly lower the bar back down into the starting position. Trainer s Tip: Deadlifts take a lot out of you. They are one of the most difficult exercises, especially when doing heavy weight. So be sure to get a good amount of rest in between sets, even if that means taking a 2-3 minute rest period.

17 DB Incline Press 1. Lie on a bench with the backrest inclined at degrees. Hold the dumbbells above your chest with your palms turned toward your feet. 2. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest DB Flat Press 1. Lie on a bench flat. Hold the dumbbells above your chest with your palms turned toward your feet. 2. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest

Clapping Pushups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width.

Once you have reached 2-4 inches off the floor explode upwards clapping your hands together at the top. Land softly and repeat.

18 Clapping Pushups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor explode upwards clapping your hands together at the top. Land softly and repeat. Rocking Planks Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. Using your core, push yourself forward bending at the elbows while keeping your body in a straight line. Once you reach out as far as you can go, return to the starting position and repeat.

19 Mountain Climbers 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. Movement: Fire one leg forward towards your chest keeping the knee low to the ground and your back straight. Once you have reached the chest area with the first leg, return to the starting position and perform the same routine with the next leg. You will continue this alternating fashion for the allotted amount of time. Side Plank Reach Through Start in the side plank position with your core tight and back straight. Using your core to twist, reach your hand through the plank gap until you cannot go any further. Return to the starting position and repeat. Be sure to keep your core tight throughout.

20 Now that you have gone through the Bad A$$ Sprint Combo workouts, I know you are ready for more! Here's the thing, I am known as the 'Workout Wizard' and have even been called the 'Clark Kent of the Fitness Industry.' > (I know you like those black-rimmed glasses :) ) I know how to create awesome, done-for-you fat burning workouts... Ones that bring incredibly fast results, are super fun to do, and many times can be done with zero equipment! If you are tired of not seeing results and want a system that you cannot find anywhere else on the Internet... Then head over to SuperheroSprints.com and take my 6-week Superhero challenge. I am so confident that this system will work for you that I risk everything by offering it to you 100% risk free. Listen to my guaranteed: If you do not see more results in the next 6-weeks than you have seen in the previous 6 months, I will return every penny spent! That is how confident I am. This is the exact system I used to get wedding day ready in under 6weeks. If it can work for me and the 500+ others that have gone through the system, it most certainly will work for you too. Thank you for trying out the Bad A$$ Sprint Combo Workouts! Now take the next step and go grab the rest of the workouts that are waiting for you: Click HERE Get the Complete Superhero Sprints System! Dedicated to your fitness, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com Bad A$$ Sprint Combo's By Dennis Heenan SuperheroSprints.com

Superhero Supersets. Copyright 2013 FatBurningNation.com

Superhero Supersets. Copyright 2013 FatBurningNation.com Superhero Supersets Copyright 2013 FatBurningNation.com 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