Sprints for Performance

Sprints For Performance

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Copyright 2014FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.




Introduction From Dennis...

“Sprints are the purest most powerful physique shaper in an athletes arsenal... “

I still remember the day that I read that quote... I got right out of my chair, went to the track and started sprinting. Why? Because it's the truth.

Before reading that, I had seen massive results when I started using sprints. In fact, I contribute much of my transformation success to sprints. They are what allowed me to stay extremely low in body fat while I put on 30-pounds of muscle in just over 3-months.

Even though I was eating crazy amount of calories... sprinting 4 times a week during that time kept me in incredible basketball shape and also burned off fat like crazy.

The truth is, since that time, I have studied sprinting extensively. I've always wanted to be “faster than the speed of light”, so I've tried figuring out ways to do that.

In this manual, I am going to show you the exact training methods you need to increase you speed, strength, and power as you work towards improving your sprint speed.

There is nothing like flying down the track with your eyes on that “finish line” and looking down at your watch seeing that your just crushed your previous record time.

My hopes are that this manual will get you there. Not only that, but this manual will help get you extremely fit as you go through these unique workouts.

Get ready to burn some serious fat and gain some extreme speed.

Let's get sprinting!

Dennis Heenan, MCTTMaster Certified Turbulence Trainer

P.S. Don't forget my other sites...

www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.

www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!



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www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks.

www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints!

www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love.

Join us on Facebook at www.Facebook.com/BodyFitFormula



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Table of Contents

Tips Before Starting..............................................................................................5

The Importance of Sprints.....................................................................................6

The NEED For Speed.............................................................................................11

Sprints For Performance Workouts..........................................................................14

Exercise Descriptions.............................................................................................19

Moving Forward.....................................................................................................32




Tips Before Starting

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises.

3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.

5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10.Have a cool down period at the end of each workout that includes stretching and foam rolling.




The Importance Of Sprints

You were made to sprint. The human body was made to travel at a great speed for a short period of time.

Think back 10,000 years ago when humans had to hunt their food or escape attack from wild animals.

If you were the slowest person, you either didn't eat or got eaten... Let's make sure that's not you by the end of this program :)

In an article that I was reading a few years ago, the author made a statement so powerful and bold that I will never forget it... He stated:

“Sprints are the purest, most powerful physique shaper in an athletes arsenal.”

In this manual, we are going to be utilizing that statement by training like an athlete. If sprinting works for the most lean and ripped individuals on the planet, it most definitely will work for you too.

What we will also be focusing on are exercises and workouts that will help increase your speed, strength, endurance, and performance.

On the pages that follow, we will first cover WHY these methods of training work then we will jump into the training program you will be completing over the next 6-weeks.

First though, lets discuss WHY sprinting is so powerful...

Aside from the fact that being really fast will allow you to escape bear attacks and hunt lots of animals, it also creates the perfect fat burning environment within your body.

This happens because when you sprint (or move at a very high rate of speed on certain movements), your body starts manipulating 4 very important hormones to create that perfect fat burning environment within your body.

And by manipulate, I mean it allows you to bring these hormones to the most optimal levels for you to burn the most fat.





The four hormones I am talking about are:

Testosterone, Growth Hormone (GH), Cortisol, and Estrogen. I will be covering all 4 below...

Let's first start with testosterone...

In a study done by International Journal of Sports Medicine, researchers found that just 6-seconds of sprinting can increase testosterone levels.

In today's day in age, it's been noted that close to 1 in 4 men suffer from low testosterone. And the truth is, testosterone is vitally important for BOTH men and women for a wide variety of reasons. Research shows that testosterone:

• Helps build strong muscles and bones• Keeps you healthy and lean• Allows for a longer lifespan• Better sex life• Helps manipulate leptin and insulin levels

And that is just to name a few... Essentially testosterone (along with GH) is one of the most important hormones the human body has. So keeping it at optimal levels is ideal for great health.

Testosterone's partner is crime is up next... And that's Growth Hormone (GH).

I am sure you have heard of GH before, and again this is very important for both men and women.

GH is the hormone responsible for keeping us strong, lean, and healthy. And in recent research, studies show that sprinting can increase GH by as much as 500%.

The reason this is such a powerful statistic is because when we reach the age of 30, our GH levels start to drastically drop. Sprinting has been shown to bring these levels back up and allow you to stay stronger, leaner, and more healthy as you get older.

Like Testosterone, it's very important to keep GH levels at an optimum. Not only will they keep you strong, super lean, and healthy... They also combat





our next hormone... Cortisol...

Cortisol is also known as 'The Fat Storing Hormone.’

It has immense negative power when you allow your body to let it in. Too much cortisol in the body will cause you to store fat and cause major problems when trying to burn unwanted fat.

Stress is the main component of cortisol and this stress can come from a variety of places...

The most common places that stress come from are:

• Too much exercise• Relationship stress• Stress at work • Lack of sleep

Even sitting in traffic can cause cortisol to rise. That said, studies have shown that certain kinds of exercise can actually combat cortisol and help you to keep it low in the body, which is exactly what we want.

When you have high levels of GH and Testosterone in your body, your cortisol levels stay low.

On the other hand, when cortisol levels are high, GH and T are low. See how that works?

That's why it's important to keep cortisol OUT and GH and Testosterone IN!

Finally, we have estrogen... Both men and women have estrogen in their bodies. And in men, more and more are seeing an increase in estrogen levels for a wide variety of reasons.

Now what sprinting does is cause your testosterone levels to increase which in turn causes estrogen levels to decrease.

This is a great thing for both men and women because it will bring your body to optimal amounts on both.

In women, having the right balance of testosterone and estrogen has been shown to help eliminate cellulite and problem fat areas... Where in men it has been shown to eliminate lower and unwanted belly fat.

As you can see, keeping each of these four hormones at an optimal level is vitally important





when trying to get extremely lean and fit.

And when you are lean and fit, the faster you will be able to move.

With the workouts in this manual, you will be well on your way to not only sculpting a super ripped physique, but will be crushing your sprint times in just a few weeks!




The NEED For Power And Speed

When you think of a sprinter, a few words come to mind:

Speed, power, fit, fast, lean, muscular, athletic, … We can go on and on. However, let's focus on the first two:

Speed and Power.

If you have great speed and are powerful, all those other descriptive words will follow.

Let's start with power...

NASM defines power as, “The time rate of doing work, where work is the product of the force exerted on an object and the distance the object moved in the direction in which the force in exerted.”

In normal terms, this means that power is exerting maximum force in a minimal amount of time.

Comparing power to strength...

Strength is your ability to move something (such as a weight) at a certain force. The higher the force, the stronger you are.

Power is HOW QUICKLY you can move that force. Let me give you an example...

Let's say two people are deadlifting 225 pounds for 10 repetitions.

• Person A completes all 10 reps in 25 seconds.• Person B completes all 10 reps in 15 seconds.

Both lifted the same amount of weight, however, person B exuded more power because they were able to move the 2250 pounds 10 seconds faster.

Make sense?

Are you starting to see the importance of power when it comes to getting faster?

According to research, when you train for power, not only are you training your muscles... You are also training your nervous system (NS). By training this way, your NS learns to





control your muscles better and is able to recruit muscles faster, which leads to more speed, more power, and more strength.

In a sense, you are training the body to react faster to whatever is thrown at it.

Think of power as the push out of the starting blocks in a race. Whoever is the fastest and strongest out of the blocks has the first edge.

What Kind Of Training Increases Power?

When figuring out the best kind of training style to increase power, we again have to look at sprinters and what they do.

We see these individuals training in two different dimensions:

1. High Speed Strength2. Plyometrics

Let's first look at High Speed Strength...

When you look at traditional strength training working with exercises such as squats, deadlifts, pushing and pulling exercises, etc. you were taught to go at a controlled speed.

This is great for gaining strength, however, when you are trying to gain power... Your strength workouts need to be kicked up a notch.

So the goal for High Speed Strength sets is to lift the weight as quickly and explosively as possible.

Often times this calls for you to use a lighter weight so you can move the weights a fast as possible. HOWEVER, this can still work working in the rep ranges of 4-6 reps. The key to remember is to train quickly AND safely.

Next we have Plyometrics...

In short, plyometrics can be described in one word: EXPLOSIVENESS.

Think of someone jumping as high as they can... They are exploding off the ground as quickly as possible towards their target.

Now the key to remember with plyometrics is this...





Your goal with any plyometric movement is to rapidly stretch the muscle (the eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase).

The faster you can do this, the more explosive you will be.

Think back to what we said about a sprinter out of the blocks... The quicker they start and explode, the better edge they get for the rest of the race.

The main key to remember for plyometric training is to do the exercises FAST.

This means if you were to jump rope, you would want to spend minimal time on the ground. The quicker you can move and get off the ground, the better.

Combining Strength And Plyometric Movements...

As you will see below... There are times where we will be combining strength and plyometric movements.

This means that we will do a High Speed Strength exercise followed immediately by a plyometric exercise.

Once again, the key here is EXPLOSIVENESS.

The more explosive and fast you can move in the exercises, the better.

Final Words...

Before we get into the workouts, there is one thing you MUST remember... And it's really simple:

Train SAFELY!

Safety is number one so be sure you are taking that into account. The workouts that follow are intense and very advanced. So if you have not lifted in a while or done some of the exercises that follow, please start slow.

This means lifting slower and doing easier variations of the exercises.

Train hard but train SAFE!




Sprints For Performance Workouts

You will be working out 5-days per week on this plan. All 5 workouts are laid out for you below. Do the workouts in order each week (A-E) for the next 6-weeks. Focus on getting stronger and more powerful in each workout.

Workout A: Low Body Explosion-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely. -Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you. -Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it. -Again, train hard but train SAFE!

Circuit #1Barbell Squats: 8 Reps With 40-60% of 1RM at fastest speed possibleJump Lunges: 12 reps total focusing on exploding as high as possibleRest 90 seconds between circuits and complete 3 TOTAL rounds

Circuit #2Deadlifts: 8 Reps With 40-60% of 1RM at fastest speed possibleBroad Jumps: 12 JumpsRest 90 seconds between circuits and complete 3 TOTAL rounds

Circuit #3Barbell or Dumbbell Lunges: 12 reps totalSquat Jump Holds*: 15 repsRest 90 seconds between circuits and complete 3 TOTAL rounds*Perform a squat jump, following by a 3 second squat hold at the bottom. This is ONE repetition.

Circuit #4Ground Lunge Punches: 10 reps each side (as fast as possible)Reverse Lunge Jumps: 10 reps each legDouble Unders: 30 repsRepeat two rounds as quickly as possible.





Workout B: Hill WorkNOTE: If you do not have access to a hill, complete the same workout below on a track or field.

Hill Workout

Using a hill 30-60 yards in length and after warming up, you are to complete 10 full speed hill sprints. Your rest period is the walk down the hill.

Remember: You want to be sprinting FULL SPEED during your sprints. Focus on driving as hard as you can to the top on each round.

Once finished with your 10 hill sprints, take a 2-3 minute rest then complete:

Hill Broad Jumps: 5 rounds at 30 yards each.

Your goal for this is to explode and jump as far as you can up the hill on each repetition. The more you explode, the more you will get out of the movement.





Workout C: Metabolic Uppers-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely. -Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you. -Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it. -Again, train hard but train SAFE!

Circuit #1Bench Press (barbell or dumbbell) at 40-60% of 1RM: 8 repsPull-Ups: Max RepsExplosive Pushups: 15 Reps Rest 90 seconds and complete 3 TOTAL rounds

Circuit #2Overhead Press (barbell or dumbbell) at 40-60% of 1RM: 8 repsMed Ball Slams: 20 repsChin-Ups: Max RepsRest 90 seconds and complete 3 TOTAL rounds

Circuit #3Bent Over Rows at 40-60% of 1RM: 8 repsSuperman's To Sprinter Start*: 5 repsRest 90 seconds and complete 3 TOTAL rounds

*One rep is 5 Superman's and 1 Get-Up-To-Sprinter-Start (see exercise descriptions for more details)





Workout D: Speed Training

6 full speed sprints at 80 yards**Jog the first 10 yards, then once you hit the 10 yard mark explode into your sprint for the remaining 70 yards. -Rest 90 seconds in between sprints and complete 6 full sprints.

Once you complete the 6 sprints, rest 2-3 minutes then complete the following:

Shuttle Runs

Mark off 10 yards, 20 yards, 30 yards, and 40 yards with a cone on each spot (you can also use water bottles, towels, etc. Just anything to mark those spots.)

Shuttle Sprints (see diagram below): Sprint to the 10 yard mark, plant quickly and sprint back to the start. Once you reach the start, plant again and sprint to the 20 yard mark. Plant quickly and sprint back to the start. Plant at the start and sprint to the 30 yard mark, plant and sprint back. Plant quickly at the start and sprint as fast as possible straight through the 40 yard mark.

Rest 90 seconds and complete 4 TOTAL rounds.

Really focus on planting as quickly as possible and EXPLODING out each time you plant and change directions.

NOTE: You will be running is a straight line, NOT zig-zagged like the diagram.





Workout E: Full Body Blitz-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely. -Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you. -Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it. -Again, train hard but train SAFE!

Circuit #1Front Squat: 8 RepsBox Jumps: 15 repsRest 90 seconds and complete 3 TOTAL rounds

Circuit #2Incline Chest Press: 12 repsSquat Jumps: 20 repsRest 90 seconds and complete 3 TOTAL rounds

Circuit #3Weighted Pull-Ups: Max Reps (use weight so that you cannot do more than 10 pull-ups)Burpee Star Jumps: 15 reps (focus on EXPLOSION)Rest 90 seconds and complete 3 TOTAL rounds

Circuit #4Kettlebell or Dumbbell Swings: 25 repsExplosive Pushups: 15 repsDouble Unders: 30 repsRest 90 seconds and complete 3 TOTAL rounds




Exercise Descriptions

DB Lunge (alternating) 1. Stand with your feet shoulder-width apart holding a dumbbell in each hand. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. 2. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Drive through the lead leg to step backward to the standing position. Alternate sides.

Barbell Squats 1. Stand holding the bar across your upper back, squeezing your shoulder blades together. You do not want the bar resting on your spine. Set your feet about shoulder width apart with your feet in a comfortable position facing almost straight forward. Your low back should be in its naturally arched position, and your eyes should be straight forward or a slight tilt up. 2. Push your hips backwards as if you were going to sit down in a chair, with the pressure and weight on your heels. Lower your body as low or as comfortably as you can. Once you reach the bottom of your squat, drive your heels into the ground and stand back up into your starting position.





Bench Press 1. Keeping your back flat on the bench, place your hands a little wider than shoulder width apart. The wider your grip, the harder it is on your chest while the closer your grip, the more strain it puts on your triceps. Hold the bar over your chest with your arms straight. 2. Slowly lower the bar down to your chest. Then push the bar back up to the starting position.

Bent Over Row 1. Standing with your feet shoulder width apart and a slight knee bend, grip the bar a little further than shoulder width apart. Be sure to keep your core tight and back straight.2. With the bar in the starting position, pull the bar towards you until it has reached the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout.





Box Jumps1. Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force.2. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you.

Broad Jumps1. Stand in an athletic position on the balls of your feet, knees bent and core tight. 2. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.





Burpee Star Jumps1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. 3. Perform a pushup (optional)4. Thrust your feet back up and then stand back up. 5. Add a Star Jump at the end of each rep by jumping in the air and bringing your legs and arms out as far as possible





Chin-Ups1. Take underhand grip on the bar with the palms facing you. 2. Pull your body up until the chest reaches bar level using your lats and biceps.3. Slowly lower yourself back to the start and repeat.

Deadlifts 1. Starting Position: Start with the bar about an inch away from your shins, with your hands placed just outside your legs. Your back should be naturally arched, with your knees bent, and butt down. 2. Clenching the bar with your overhand grip and keeping your back straight, tense your body and stand up with the bar. Keep the bar close to your body throughout the exercise. Many times you will even find yourself scraping your shins on the bar when doing the exercise correctly. Once you have reached the top, slowly lower the bar back down into the starting position.





Jump Rope 1. Swing the rope under your feet TWO TIMES each time you jump. Be sure to jump quickly off the floor. Repeat as necessary.

Explosive Pushups1. Start in the top of a pushup position2. Lower your body while maintaining a straight line and your abs braced3. When you reach the bottom of the pushup, explode up pushing through the floor and your hands leaving the ground clapping them together4. Repeat as quickly and controlled.





Front Squat1. Set the bar up at chest level in the squat rack. Step under the bar and rest the barbell the shoulders. Support the bar in that position by bending your elbows and extending your wrists back. Your elbows should point directly ahead. Your grip on the bar should be narrow, yet comfortable. 2. Position the feet under bar, then take it off the rack and take 2 small steps back. Your feet should be just greater than shoulder-width apart with toes pointed slightly outward. 3. Start the movement at the hip joint. Push your butt backward and “sit back into a chair”. Make your butt go back as far as possible and keep your knees out. Squat as deep as possible, but keep your low back in an arched position. 4. Push with your buttocks, hamstrings, and quadriceps to return to the start position.

Jump Lunges

1. Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. 2. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion.





Kettlebell or Dumbbell Swings1. Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards. 2. Squat down with your back completely straight, dropping the dumbbell between your legs. When you have reached the bottom on your squat, you will slightly push your forearms against your groin area to get momentum to swing the dumbbell back up. You will then squat back up while the dumbbell swings up in a fluid motion with the squat. This is a continual movement so once you have stood back up and the dumbbell has reached about chest height, you will repeat the movement again.Trainer’s Tip: Start out using a comfortable weight especially if you have never done this movement before. Kettlebells work best for this movement.





Med Ball Slams1. Start with your feet shoulder width apart, core tight, back straight, and glutes tight. Place the medicine ball directly above your head.2. Engaging your core, fire the medicine ball directly to the floor as hard as you can.3. keeping your back straight, reach down as though you were deadlifting the medicine ball. Pick it up and return to the starting position, then repeat.

Overhead Press 1. Starting Position: Place you feet in a staggered position with one foot in front of the other to reduce tension on the low back. Place your hands on the bar about shoulder width apart, and place the barbell in front of your shoulders to start. 2. Movement: Press the barbell straight up until your arms have reached full extension, then slowly lower the bar back to the starting position.





Pull-Ups 1. Take an overhand grip on the bar with the palms facing forward.2. Pull your body up until the chest reaches bar level. 3. Slowly lower yourself keeping control of your body the entire time.

Reverse Lunge Jumps 1. Stand with your feet shoulder-width apart2. Step backward with one leg, taking a slightly larger than normal step.3. Plant your back toe on the ground and use it to help keep your balance.4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud.6. Explode back to the start position, driving your knee and jumping off the ground. Repeat all legs on the same side and then switch legs.





Ground Lunge Punches 1. Start in an athletic position with your feet shoulder width apart. 2. In a quick movement, rotate your feet so they are pointing to the side as you drop one knee to the floor in a lunge.3. As your knee goes to the ground, take your fist and touch the ground at the same time. (the same knee and fist will hit the ground each time)4. Quickly return to the starting position and repeat on the opposite side.

Squat Jump Holds1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat.2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly and back in the squat position.3. Hold the squat position for 3 seconds and explode up. Between each squat jump, perform a 3-second squat hold.





Squat Jumps 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat.2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat.

Superman's To Sprinter Start1. Laying on your stomach with your arms straight out in front and legs straight, engage your core, lower back and glutes raising up as far as you can comfortably go.2. Lower yourself back to the starting position and repeat the 5 reps.3. After your 5th rep, quickly get to your feet as though you were doing a burpee.4. Return the the starting position on your stomach and repeat.





Weighted Pull-Ups1. Placing a weight between your feet or around your waste with a weight belt, take an overhand grip on the bar with the palms facing forward.2. Pull your body up until the chest reaches bar level. 3. Slowly lower yourself keeping control of your body the entire time.




Moving Forward...

As you end this program, you will have noticed a few different things:

First, your body is stronger and leaner than ever before. Your muscles will be defined, you will be lower in body fat, and you will simply feel like a Superhero.

Second, your sprints are faster than ever before.

Because we focused on gaining so much power, strength, and speed in these workouts, you will notice that your sprint speed has increased drastically.

Your next step is now to continue working on getting stronger and faster.

You can easily implement this kind of training and sprints into your routine each and every week.

And as I always tell my readers, not a week should go by that you don't sprint at least 2-times. They are that important.

I really hope you enjoyed these workouts and I can't wait to hear about your success. Please stay in touch and I will talk to you soon.

To your fitness success,

Dennis Heenan, MCTTMaster Certified Turbulence Trainer

P.S. Don't forget my other sites...

www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.

www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!

www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks.

www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints!

www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love.

Join us on Facebook at www.Facebook.com/BodyFitFormula



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