RX Bikini Bod: The 6 week sprint challenge

I stumbled on an article titled “The 6 Week Sprinting Solution” geared towards getting your body in beach shape (in case anyone is wondering, sprinting is a total bum lifter). 

The soultion? Six different sprints, six times a week, for six weeks. 

It’s simple, not very time consuming, supposedly is a total fat blaster, and completely intrigues me. So, if anyone is interested. I’m starting today. Here it is if you want to join in on the fun.

Do the following outdoors or on a treadmill. & if you have any questions, reference the article linked above. John Romaniello knows what’s up and is super thorough.

Week 1&2: 

1: Sprint 20 seconds, Rest 10  

2: Sprint 10 seconds, Rest 20  

3: Sprint 15 seconds, Rest 15  

4: Sprint 20 seconds, Rest 10  

5: Sprint 15 seconds, Rest 15  

6: Sprint 10 seconds, Rest 50  


Week 3&4: 

1: Sprint 20 seconds, Rest 10  

2: Sprint 15 seconds, Rest 15  

3: Sprint 15 seconds, Rest 15  

4: Sprint 15 seconds, Rest 15  

5: Sprint 15 seconds, Rest 15  

6: Sprint 10 seconds, Rest 50  


Week 5&6: 

1: Sprint 20 seconds, Rest 10  

2: Sprint 20 seconds, Rest 20  

3: Sprint 15 seconds, Rest 15  

4: Sprint 15 seconds, Rest 15  

5: Sprint 10 seconds, Rest 20  

6: Sprint 20 seconds, Rest 40 


A few notes:

Do this in addition to 2-3 days of full body weight training.

Sprint = An all out, as fast as you possibly can go, sprint. Which means a thorough warm up and stretch is a must. 

Sometimes less is more, just because this doesn’t take that long doesn’t mean it’s not working.

…off to sprint.

Photo via Shape Magazine.

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