SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

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2 Indoor Superhero 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.

3 Indoor Superhero Don't have access to the outdoors? Not to worry, I have got you covered. Being that I currently live in Minnesota, I have had to create some seriously insane indoor workouts to make up for the lack of outdoors sprints in the winter months. And that is exactly why I have put together this bonus manual for you. To give you 100% indoor, right from your own home workout options. Whether you don't have access to going outside or simply don't feel like it, this manual has you covered. Many times, I find these indoor bodyweight sprints to be even better than the actual outdoor sprints. The exercises are very high intensity and will really get the heart pumping and the fat burning! Let's get started, 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

4 Tips Before Starting These are the same tips as you read in the original Superhero Sprints Manual 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 three days per week is too much, start by going 2 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.

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. However, this does not mean you cannot do them. Start by doing what you can on the sprints by cutting down the time or going at 50-75% of your full speed. You can then build up to doing more.

6 Indoor Superhero System Before moving on, please note that if you need to take a rest during any of the indoor sprint circuits below, please do so. It is more important to keep great form than to try and push through with bad form. If you feel your form breaking down, take a short rest, then get back to it. How the Indoor Superhero System Works: Each workout contains 4 strength circuits, and 5 sprints. This means between every two sprints, you will then perform a strength circuit. After warming up, you will start your workout with two sprints, then move into your first circuit. Your goal is to finish the workouts with as little rest as possible, but making sure you keep great form throughout and able to work near your anaerobic threshold when called for. That said, beginners will need to take more rest than someone who is in very good shape. Where is says to Rest as long as needed, this is where you decide how much rest you need to take in between exercises. You should be timing each workout you do so you have a goal to beat the next time you do that workout! There is only ONE rule with rest periods: You must take a least an 8 second rest in between sprints and circuits (or where it says to rest). Of course this would be someone who is very advanced, but it needed to be said. If you need to take 60 seconds rest, that is fine. Just be sure you are pushing yourself! Everything you need for the next 6-weeks of workouts is below! **Click HERE to Access FREE Video Instruction!**

7 Week One, Workout One: Sprints in Place (30 seconds) Sprinting Exercise: Sprints in Place (30 seconds) Push-Ups: 20 seconds Mountain Climbers: 20 seconds Prisoner Squats: 20 seconds and repeat 2 times (3 minutes)

8 Week One, Workout Two: Sprints in Place (30 seconds) Sprinting Exercise: Sprints in Place (30 seconds) Burpees: 20 seconds Sit Through: 20 seconds T Push-Up: 20 seconds and repeat 2 times (3 minutes)

9 Week One, Workout Three: Sprints in Place (30 seconds) Sprinting Exercise: Sprints in Place (30 seconds) Spiderman Push-Ups: 20 seconds Squat to Squat Jump: 20 seconds Ice Skaters: 20 seconds and repeat 2 times (3 minutes)

10 Week Two, Workout One: Burpees (30 seconds) Sprinting Exercise: Burpees (30 seconds) Push-Ups: 20 seconds X-Body Mountain Climbers: 20 seconds Squats Jumps: 20 seconds and repeat 2 times (3 minutes)

11 Week Two, Workout Two: Burpees (30 seconds) Sprinting Exercise: Burpees (30 seconds) Quick Feet: 20 seconds Broad Jump: 20 seconds Close Grip Push-Up: 20 seconds and repeat 2 times (3 minutes)

12 Week Two, Workout Three: Burpees (30 seconds) Sprinting Exercise: Burpees (30 seconds) Spiderman Climb Sit Through: 20 seconds Dive Bomber Push-Up: 20 seconds Lateral Jumps: 20 seconds and repeat 2 times (3 minutes)

13 Week Three, Workout One: Sprints in Place (40 seconds) Sprinting Exercise: Sprints in Place (40 seconds) Push-Ups: 20 seconds Mountain Climbers: 20 seconds Prisoner Squats: 20 seconds and repeat 2 times (3 minutes)

14 Week Three, Workout Two: Sprints in Place (40 seconds) Sprinting Exercise: Sprints in Place (40 seconds) Burpees: 20 seconds Sit Through: 20 seconds T Push-Up: 20 seconds and repeat 2 times (3 minutes)

15 Week Three, Workout Three: Sprints in Place (40 seconds) Sprinting Exercise: Sprints in Place (40 seconds) Spiderman Push-Ups: 20 seconds Squat to Squat Jump: 20 seconds Ice Skaters: 20 seconds and repeat 2 times (3 minutes)

16 Week Four, Workout One: Burpees (45 seconds) Sprinting Exercise: Burpees (45 seconds) Push-Ups: 20 seconds X-Body Mountain Climbers: 20 seconds Squats Jumps: 20 seconds and repeat 2 times (3 minutes)

17 Week Four, Workout Two: Burpees (45 seconds) Sprinting Exercise: Burpees (45 seconds) Quick Feet: 20 seconds Broad Jump: 20 seconds Close Grip Push-Up: 20 seconds and repeat 2 times (3 minutes)

18 Week Four, Workout Three: Burpees (45 seconds) Sprinting Exercise: Burpees (45 seconds) Spiderman Climb Sit Through: 20 seconds Dive Bomber Push-Up: 20 seconds Lateral Jumps: 20 seconds and repeat 2 times (3 minutes)

19 For weeks five and six, we are switching things up a bit. Instead of an interval circuit, we will be doing rep circuits. This will really challenge you to push hard as you are trying to finish as fast as possible! Be sure to follow the format below! Week Five, Workout One: Sprints in Place(60 seconds) Sprinting Exercise: Sprints in Place (60 seconds) X-Body Mountain Climber: 10 reps each leg Lateral Jumps: 10 reps each side Push-Ups: 10 reps Burpees: 10 reps

20 Week Five, Workout Two: Sprints in Place(60 seconds) Sprinting Exercise: Sprints in Place (60 seconds) Spiderman Push-Ups: 10 reps Sit Through: 10 reps total Plank Side Hops: 10 reps each side Squat Jumps: 10 reps

21 Week Five, Workout Three: Sprints in Place(60 seconds) Sprinting Exercise: Sprints in Place (60 seconds) Jump Lunges: 10 reps total T Push-Ups: 10 reps Ice Skaters: 10 reps each side Plank to Push-Up: 10 reps

22 Week Six, Workout One: Burpees (60 seconds) Sprinting Exercise: Burpees (60 seconds) X-Body Mountain Climber: 10 reps each leg Lateral Jumps: 10 reps each side Push-Ups: 10 reps Burpees: 10 reps

23 Week Six, Workout Two: Burpees (60 seconds) Sprinting Exercise: Burpees (60 seconds) Spiderman Push-Ups: 10 reps Sit Through: 10 reps total Plank Side Hops: 10 reps each side Squat Jumps: 10 reps

24 Week Six, Workout Three: Burpees (60 seconds) Sprinting Exercise: Burpees (60 seconds) Jump Lunges: 10 reps total T Push-Ups: 10 reps Ice Skaters: 10 reps each side Plank to Push-Up: 10 reps

25 For more sprints and workouts, be sure to check out your main manual and Superhero Sprints Extreme! Superhero Sprints Created By: Dennis Heenan, CPT Website: Visit us on the web at Facebook: Facebook.com/BodyFitFormula