SPRINT YOUR WAY FIT. 1

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Cameron Perkins
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2 Introduction from Dennis Sprints The most powerful physique shaper in your arsenal. I remember first reading that quote and immediately thinking: WHY? Why is sprinting the most powerful physique shaper? As I started studying and testing sprints more and more I realized this quote couldn t be more right on. Not only were sprints a major part in getting me to 5% body fat before my wedding, they have also played an extremely large part in many of my clients transformations. Just take a look at what this study says about sprints: The European Journal of Applied Physiology showed that the greater amount of time an individual spends above the anaerobic threshold (sprinting), the greater the effect on fat burning and growth hormone production. (European Journal of Applied Physiology. 2011) As you can see, when you sprint you have a greater effect on fat burning and growth hormone production, which means you will be able to add lean muscle easier while eliminating tons of unwanted fat faster. Sprints truly are the perfect combination when looking to get extremely lean. As I like to say: Sprints are the body s PERFECT exercise. Our bodies were made for sprints when you think about it I mean we have been doing them since the beginning of time. Now we may not be sprinting after an animal and hunting it down for dinner, however, our bodies still crave this super high intensity short movement. And that s exactly why I put together the Sprint Your Way Fit manual. Below is were you will find 7 different sprinting workouts that combine sprints and bodyweight exercises so you can get the most out of your workouts in a short period of time. Each of these workouts is designed to be done at a park or track, yet they can also be modified to be done inside if needed. 2

3 Simply by changing out outdoor sprints with sprints in place will do the trick. All I ask is that you give these workouts a try. Place them on an off day, as a finisher, or even do them as your full workout. Whatever you decide to, stick with it and they WILL bring you results if you push hard and stay focused throughout. Let s dive in and get you looking lean in no time, Dennis Heenan, MCTT P.S. Don't forget about my other sites... Fat Burning Nation Blog posts, articles, free workouts, nutrition tips and more. Subscribe so you never miss a beat. Superhero Body 3 Phases of insane progressions designed to bring you your best body ever... A Superhero Body! Superhero Sprints 6-weeks of 100% bodyweight Sprint focused hybrid workouts that are guaranteed to help you shed fat doing the more powerful exercise on the planet... Sprints! Daily Shred Diet 30 days of macro-cycling helping you lose up to 22 pounds of fat in 30 days. Facebook Join us on Facebook and stay motivated daily! 3

4 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. 4

5 Tips Before Starting If you are unsure of how to do an exercise, be sure to get instruction from a certified personal 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. If you need extra time to recover during a workout, please take it. The goal is to not get you to pass out, it's to safely push your workout limits. Over time work on shortening your rest periods. 4. Don't judge the workouts on paper. Any workout you do can be made more or less challenging by substituting exercises, changing rest periods and work periods, and pushing yourself. Be sure to do workouts that will fit your current fitness level then move into harder and harder workouts. 5. This program is demanding so if going three days per week is too much, start by going two days a week with your third day being an active rest day (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. For workouts that include intervals or timed sets, I highly recommend using the GymBoss Interval timer. This will make your life so much easier and is one of the best investments you can make. You can purchase one at or download it for free on your Smartphone or tablet. 5

6 Workout #1 Deadly 7 s Sprinting Your Way Fit Workouts In this workout you will be performing 7 full speed sprints at yards each depending on your fitness level. In between EACH sprint, you will perform the circuit below: Sprint: yards Pushups: 7 reps Squat Jumps: 7 reps Burpees: 7 reps Outside Mountain Climber: 7 reps each side Repeat 7 full rounds resting ONLY when needed! Workout #2 Upper Blast On this workout, for every 2 sprints you do, you owe 25 pushups. Your sprints should be yards in distance. Complete 10 full sprints, which would be 5 total rounds. Sprint: yards Sprint: yards Pushups: 25 reps Repeat in this fashion for 5 full rounds (10 sprints and 125 pushups). Rest ONLY when needed! Workout #3 The Decreaser Ladder You will start off by doing 10 reps on each of the exercises below. After the 10 reps, you will perform a 100-yard sprint. Once finished, rest and then move down to 9 reps on each exercise and a 90-yard sprint. Continue in this fashion until you do 1 rep on each exercise and a 10-yard sprint. Burpees: 10, 9, 8 1 reps Ground Lunge Punches: 10, 9, 8 1 reps each leg Bicycles: 10, 9, 8 1 reps each side T-Pushups: 10, 9, 8 1 reps Sprints: 100, 90, yards 6

7 Workout #4 Pass to Advance Sprinting Your Way Fit Workouts In order to advance to your sprinting exercise, you must complete all reps of the exercises below. Once finished with the reps, complete your sprint exercise. Close Grip Pushups: 25 reps Leg Raise to Hip Up: 20 reps Low Alternating Lunge: 15 reps each leg Mountain Climbers: 10 reps each side Off Set Pushup: 5 reps each side Sprint: yards Rest ONLY when needed and complete 4 full rounds. Workout #5 Leg Finisher Perform 3 sprints, and then complete the leg circuit that follows. Rest ONLY when needed and repeat 3 full rounds. 3 Sprints: yards each Rest as long needed then complete the interval below: Squat Jumps: 20 seconds Rest: 10 seconds Reverse Lunge Jumps: 20 seconds each leg Rest: 10 seconds Ice Skates: 20 seconds Rest as long needed then complete the sprints again. Repeat 3 total rounds for a total of 9 sprints and 3 circuits. 7

8 Workout #6 SPRITE Workout Sprinting Your Way Fit Workouts Perform the workout below as outlined. Complete 5 full rounds resting ONLY when needed. Sprints: yards Pushups: 25 reps Russian Twist: 25 reps each side In-n-Outs: 15 reps T-Pushups: 15 reps Electric Hops: 10 reps each side (20 total jumps) Workout #7 Straight Electric Start and end each circuit with a yard sprint. Rest ONLY when needed and complete 5 full rounds. Be sure to time how long you were able to complete the workout. Sprint: yards Close Grip To Regular Grip Explosive Pushups: 10 reps Star Jumps: 10 reps Burpees: 10 reps Sprint: yards Rest ONLY when needed and complete 5 full rounds (10 sprints and 5 circuits) 8

Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3.

If it is too hard, drop to the knees or perform pushups with your hands on a bench. Squat Jumps 1.

9 Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. 4. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Squat Jumps 1. 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. 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. 9

Burpees 1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.

10 Burpees 1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. 3. Perform a pushup (optional) 4. Thrust your feet back up and then stand back up. 5. Add a vertical jump at the end (optional) 10

Return your leg to the starting position and repeat with the other leg. Ground Lunge Punches 1. Start in an athletic position with your feet shoulder width apart. 2.

11 Outside Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. Ground Lunge Punches 1. Start in an athletic position with your feet shoulder width apart. 2. In a quick movement, rotate your feet so they are pointing to the side as you drop one knee to the floor in a lunge. 3. As your knee goes to the ground, take your fist and touch the ground at the same time. (the same knee and fist will hit the ground each time) 4. Quickly return to the starting position and repeat on the opposite side. 11

T-Pushups 1. Keep the abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart. 3.

12 Bicycles 1. Start on your back with hands placed behind your head with elbows out and feet straight out off the ground. 2. Bring your opposite elbow to the opposite knee and quickly return to the starting position. 3. Repeat on the opposite side and continue repeating in this alternating fashion. T-Pushups 1. Keep the abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart. 3. Slowly lower yourself down until you are 2 inches off the ground. 4. Push off to return to the start position. 5. As you come up, rotate to one side and point that arm towards the ceiling. 6. Alternate sides with each rep. 12

Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position. Leg Raise to Hip Up 1.

13 Close Grip Pushups 1. Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. 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. Leg Raise to Hip Up 1. Start by laying on your back with core tight and hands under your low back for support. 2. Keeping the legs straight, drive the legs up until the bottom of your feet are facing the sky. 3. Once you get your feet to point to the sky, drive the hips straight up as high as you can. 4. Control your legs as you return to the starting position and repeat. 13

Repeat on the opposite side. Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2.

14 Low Alternating Lunges 1. Start with your feet together, core tight, and knees bent in a quarter squat position. 2. Step out with one leg, taking a larger step than usual into a lunge. Return to the starting position keeping your knees bent throughout the entire exercise. 3. Repeat on the opposite side. Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 14

Slowly lower yourself down until you are 1 inch off the ground. 4. Push through your chest, shoulders and triceps to return to the start position. 5. Keep your body in a straight line at all times. 6.

15 Off Set Pushups 1. Keep your abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level. 3. Slowly lower yourself down until you are 1 inch off the ground. 4. Push through your chest, shoulders and triceps to return to the start position. 5. Keep your body in a straight line at all times. 6. Do all reps for one side and then change hand positions and complete all other reps Reverse Lunge Jumps 1. Stand with your feet shoulder-width apart 2. Step backward with one leg, taking a slightly larger than normal step. 3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud. 6. Explode back to the start position, driving your knee and jumping off the ground. Repeat all legs on the same side and then switch legs. 15

Ice Skaters 1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. 2.

Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. Russian Twists 1.

16 Ice Skaters 1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. 2. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. Russian Twists 1. Start with your body in a V position with your knees bent and arms in front. 2. Balance on your glutes with your core fully engaged. 3. Take your hands and rotate to one side touching the floor, then immediately to the opposite side. Repeat in this fashion. 4. Hold a dumbbell or medicine ball to make this more difficult. 16

Start in a squat position with knees bent and core tight. 2. Jump up exploding through the floor.

17 In-n-Outs 1. Start lying flat on the floor with arms extended straight overhead and knees straight with your feet off the floor. 2. Using your core, bring your arms and knees up forming a V with your body. 3. Return to the starting position and repeat. Electric Hops 1. Start in a squat position with knees bent and core tight. 2. Jump up exploding through the floor. In the air, you are going to make a 180 degree twist so when you land you are facing the opposite way that you started. 3. As soon as you land, jump up again and do a 180 degree twist back to the starting position. 4. Repeat in this manner. 17

Drop down and perform a regular grip pushup exploding inwards into the close grip position. 4. Repeat in this fashion. Star Jumps 1.

18 Close Grip To Regular Grip Explosive Pushups 1. Start in a close grip pushup position with hands placed just inside shoulder width apart. 2. Drop down and perform a pushup and on the way up, explode bringing the hands out into a regular grip pushup. 3. Drop down and perform a regular grip pushup exploding inwards into the close grip position. 4. Repeat in this fashion. Star Jumps 1. 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. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump kicking your feet out to the side and reaching your arms upwards and diagonally (Your body should resemble a star at the top of your jump). Coming down, be sure and land softly the repeat. 18

How to Get 12 Weeks of Elite Fat Burning Workouts Designed To Progress You Through THREE Full Phases to Ensure Your Best Results Ever Now that you have gone through these awesome Sprint Your Way Fit

19 How to Get 12 Weeks of Elite Fat Burning Workouts Designed To Progress You Through THREE Full Phases to Ensure Your Best Results Ever Now that you have gone through these awesome Sprint Your Way Fit Workouts, I know you are ready for more! Here's the thing, I am known as the 'Clark Kent of the Fitness Industry' because of my unique and out of the ordinary workout approach. (and people say I look like him with my black rimmed glasses ) Over the years I have learned how to create amazing, done-for-you fat burning workouts... Ones that bring incredibly fast results, are super fun to do, and that keep things fresh in your routine. If you are tired of not seeing results and want a system that you cannot find anywhere else on the Internet... Then I recommend checking out my 3-phase progression program, The Superhero Body. I am so confident that this system will work for you that I risk everything by offering it to you 100% risk free. This is the program that thousands have used and if it can work for them, it most certainly will work for you too. Thank you again for going through the Sprint Your Way Fit Workouts. Dedicated to your fitness, Dennis Heenan, MCTT Click here to see The Superhero Body and why it s right for you! 19

AT2 Conditioning Exercise Descriptions

AT2 Conditioning Exercise Descriptions 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