Complex Sprints #2 [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Lauren Brennen.

Workout type: Strength, Power, High Intensity

Length: 60 minutes

Equipment needed: None!

Complex Sprints #2

Expanded on the workout Complex Sprints.

Set Up:

Cones set at 10m, 20m and 30m away from baseline.

No equipment required!

WARM UP:

• Jog 30m & back, perform inchworms (40secs)
• Jog 20m & back, perform inchworms (30secs)
• Jog 10m & back, perform inchworms (20secs)

Use same running and secs format and repeat this for hip splits* and then dead man sprawls (get down on tummy and arms out to side, then stand up as quick as possible)

*Hip splits are plank jacks on your hands and feet instead of elbows and feet. So jumping legs in and out like a prone star jump.

WORKOUT:

Individuals will choose their own rep levels dependant on fitness and strength level:

• Level 1= x9
• Level 2= x15
• Level 3= x21

There are 4 circuit rounds that they complete with the number of reps in their level for each exercise, then they all finish with same designated sprints (up & back=1). Make sure their sprints are full paced and they earn the 2mins rest (they should need it all). They should somewhat finish around same time, I started my rest time when half the group had finished.

Round #1 – BODYWEIGHT

• Push-ups
• Mountain Climbers (L+R=1)
• Squat Thrust
• Squat
• 10 x 10m Sprints

REST 2mins & Repeat

Round #2 – TRAVELLING

• Bear Crawl (L+R=1)
• Walking Lunges (L+R=1)
• Broad Jumps
• 6 x 20m Sprints

REST 2mins & Repeat

Round #3 – ABS

• Total Ab Crunch (body extended, arms and legs straight, then crunch in with legs and upper body together)
• Plank Straddle Walk Out (on elbows and toes, step right foot out laterally, step left foot out, bring right foot in, bring left foot in=1)
• Russian Twist (R+L=1)
• 3 x 30m Sprints

REST 1min & perform 2 more rounds

Round #4 – CARDIO

• Burpees
• Star Jumps
• Snowboarders (a 180 jump with squat to touch ground, one in front, one behind)
• Ladder Sprint (10m, 20m, 30m, 20m, 10m)

REST 2mins & Repeat

About Lauren

I am owner of New Heights Fitness and have been a trainer for 10 years now. I went from working at gyms to deciding to go out on my own 4 years ago, which started with 8 friends and has now grown into 65 members.

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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

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