Workout Suggestions

Here’s what I did just the other day:

Stair Sprints …. 50 steps

Pushups at the top (15)

Walk down (recovery)

Repeat for 15 rounds

Why just 15 reps on Pushups? Your nervous and muscular system use so much energy when doing any kind of short burst training like sprints.

And your body utilizes stored fat because fat is more “calorie expensive” than stored carbohydrates. Your body understands that it needs a lot of energy to perform these bursts… so fat is the preferred source (good news for you!)

Because your system demands so much from the short “bursts”, your muscular system is fatigued. So 15 reps will feel like 25… trust me

Now just because I sprinted doesn’t mean you can’t. In fact, here’s how to replace sprints with bodyweight exercises:

#1 – Jumping Jacks – Remember to go as fast as possible and focus on bringing the arms up ALL THE WAY above the head.

#2 – Total Body Extensions – here’s a little trick – DON’T come up on the toes when using the TBX as a sprint exercise. This allows you to get in more reps at a faster pace

#3 – Run in Place – Go HARD and fast, and increase the intensity by raising your knees all the way up to your chest.

#4 – Jump Rope – Go FAST…. like, REALLY fast

So, for this infamous San Diego workout, you can do any of these 4 subs for 20 seconds (sprint intensity – that’s why it’s only 20 secs. DON’T hold back!)

It would look like this:

Sprint Alternative (20 secs)

Pushups (15 reps)

Rest 40 secs <= This is about how long it takes to walk back down those stairs.

To modify this, do less rounds (3 is a great start) and rest more between rounds. Also, cut back to 8-10 reps on the Pushups.

OH, AND GET THIS… according to new Australian research; participants who  completed a sprint session consumed fewer calories over the next 38 hours  than those who completed a traditional workout.