Before he tried this workout, Usain Bolt was known as the “kinda-fast” guy in his neighborhood.
It’s time for some HIIT sprints bit*hes!!!!
Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction
Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP
1 Arm Swing Snatch - 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
As I mentioned above, today we are going to alternate HIIT sprints with slow-motion resistance exercises
The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.
Exercise #1 - HIIT sprints
2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints
How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.
Exercise #2 - Slo-Mo Push-Ups
5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn
Exercise #3 - HIIT sprints
3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints
Exercise #4 – Slo-Mo Bulgarian Split Squats
5 reps per leg, performed as slowly as possible while still keeping the movement smooth.
Exercise #5 - HIIT sprints
3 x 10 second sprints with a 40 second rest between sprints
Exercise #6 – Slo-Mo DB Lateral Raises
5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light dumbbell
Exercise #7 - HIIT sprints
2 x 10 second sprints with a 20 second rest between sprints
Exercise #8 – Slo-Mo 1 Leg Deadlifts
5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Bodyweight only.
NOTE – I want you to lower the reps down to 3 if you can’t keep the reps smooth and slow.
I’ve done this workout a few times and often during my last set of push-ups, my arms & legs shake like crazy as I tried to keep the reps ultra-slow.
After that, you’re done for the day.
Stretch and go home