Speed-Up! Increase Speed & Explosiveness!

It’s summertime and you don’t want to miss out on enjoying some quality beach time just because you need to workout! This routine is going to show you three exercises that you can do outside to help increase your overall running SPEED and EXPLOSIVENESS! Try

them on the beach for an even HARDER hardcore workout!

• 3 exercises
• 5-10 sets per exercises
• Little to NO rest between sets

(0:15)- Routine Sets & Reps

(0:38)- Beach HIIT Sprint

(1:17)- Beach Hill Sprint

     (1:47)- Alternating Jumping Lunge (10 reps; 1-1 count)

This routine is designed to give anyone a great workout OUTSIDE or at the GYM.

• 5-10 sets per exercises
• Rep range will vary per exercise

1. 1. Beach HIIT Sprint
2. 2. Beach Hill Sprint
3. 3. Alternating Jumping Lunge (10 reps; 1-1 count)

NOTE: Timestamps are available for each exercise in the info section of the video when

watching on YouTube.

Little to NO rest between sets

You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

This means if you cannot perform as many sets and reps as I do in the video, do as many

as you can.

There are a couple different ways you can do this routine:

• You can perform each exercise for 1 set and then start over. (Complete the circuit 5-10times)
• You can perform each exercise for 5-10 sets before moving to the next exercise and the
• workout is finished once you perform the last exercise.
• This routine can be done 1-2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be

sure to check out the 8 minute demo for the SHF Meal Plan.

FitStudio Link

• Hermanite Olympic Challenge: Sprints

http://blog.fitstudio.com/2012/07/hermanite-olympic-challenge-sprints/

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