Spring Sprinter Workout Routine

The snow is melting and temperatures are rising, as the Spring renewal spreads its way through the regions. Spring breaks are in full swing, and the summer swimsuit season is looming, reminding us all it’s time to get back on the health track after a winter full of hibernating. High intensity interval training, aka HIIT, is the perfect way to get your heart rate up in a short amount of time, giving you a cardio and strength workout sesh. In the spirit of warmer weather, we’ve designed a Spring Sprinter workout routine, to get you outside, moving, and working up a sweat!

Warm Up

5 minute jog

Run around the block, down the beach, up the stairs, wherever you are, turn and go!

HIIT Rotation

Complete 3 rounds total; run around the block, or up a large set of stairs (if you’re training outside), in between each round.

Jump Squats

30 seconds

Bend your knees to a 90˚ angle, keeping the weight back so your knees don’t track over your toes; squat low, and propel yourself up off the ground, gently landing back in a squat position.

Backward Lunges with Front Kick

30 seconds each side

Step back with your right leg, bending both knees toward the ground. Back leg taps to the ground while front leg tracks at 90˚ with your knee staying directly above your ankle. In one fluid movement, step out of the back lunge and push yourself up, swinging your right leg forward into a front kick. Repeat for 30 seconds, then switch to the left side.

Plank Jacks

1 minute total

Starting in a plank position, ensure your shoulders are stacked over your wrists, and your body is in one strong, straight line to your ankles. Jump both feet out and in simultaneously for a minute straight.

Spiderman Plank Crunches

1 minute total

In a plank position, pull your right knee to the outside of your right elbow, tap it, and shoot your leg back on the ground to meet the other. Do the same on the other side, tapping your left knee to your left elbow and back. Alternate for one minute.

Lean Backs

1 minute total

Stand tall on your knees; lean your entire torso back to a 45˚ angle, as you raise your arms in front of you, stopping at shoulder height. Lower your arms as you lift your body back to the starting position.

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