This week, there is a kick butt sprint workout in your future.  This workout is a chance for you to test your limits and push yourself to a place you may not have gone before.  It can be scary to keep going when your mind and body are telling you to stop, and to break through the place where you would normally call it quits.  But, when you reach the point this week where the voice in your head is telling you you’re working hard enough, and you ignore it and work a little bit harder for a few seconds longer, you have officially made great strides and reached a new normal.  That is when you will see results and get to know the athlete inside of you.

The sprints in this workout can be done on a treadmill, bike, elliptical, a track, a trail, or just outside in your backyard or around the block in your neighborhood (yes, your neighbors may stare, but they’re just jealous of your drive and motivation).  The workout contains a number of alternating sprint and recovery segments, so if you find yourself needing to increase the recovery a bit, that is up to you.  You are in control of the pace, the rest, and how hard you sprint each and every time.  Expect hard work from yourself this week and accept nothing but your best.  Good luck!

 Sprint it out

10 minute warm-up on whatever machine you are on, or jogging outside

:30 sec sprint / :30 sec recovery x10

:40 sec sprint / :40 sec recovery x 8

:50 sec sprint / :50 sec recovery x 6

:60 sec sprint / :60 sec recovery x 4

:90 sec sprint / :90 sec recovery x 2

5 minute cool down