Superhero Sprints Beginners

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

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Superhero Sprints (Beginners Manual)

By: Dennis Heenan

Copyright 2013BodyFit Formula

DISCLAI!": #he in$ormation pro%ided in this guide is $or edu&ational purposes only' I amnot a do&tor and this is not meant to (e ta)en as medi&al ad%i&e' #he in$ormation pro%idedin this guide is (ased upon my o*n e+perien&es as *ell as my o*n interpretations o$ the&urrent resear&h that is a%aila(le' #he ad%i&e and tips gi%en in this guide are meant $orhealthy adults only' ,ou should &onsult your physi&ian to insure ad%i&e and tips gi%en inthis guide are appropriate $or your indi%idual &ir&umstan&es' I$ you ha%e any health issuesor pre-e+isting &onditions. please &onsult your physi&ian (e$ore implementing any o$ thein$ormation pro%ided (elo*' #his produ&t is $or in$ormational purposes only and the authordoes not a&&ept any responsi(ility $or any lia(ilities or damages. real or per&ei%ed.resulting $rom the use o$ this in$ormation' All rights reser%ed' /o part o$ this pu(li&ationmay (e reprodu&ed. transmitted. trans&ri(ed. stored in a retrie%al system. or translated

into any language. in any $orm. *ithout the *ritten permission and signature o$ the author'

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Superhero Sprinting System (Beginners)

el&ome to the Superhero Sprinting System. the fastest way to getting that Superhero body

physique you have always wanted ' For me. this ideal physiue is loo)ing li)e am(it $rom-en *hile $or you. it may mean loo)ing more li)e li)e Batman or Cat*oman' Whatever

superhero you aspire to look like, be prepared to get transformed.

#he Superhero Sprints you *ill &ome a&ross in this manual are the $irst step you shouldta)e i$ you are ne* to sprinting'

All o$ the *or)outs reuire no euipment. and *ill turn you into a real li$e superhero 4o) soyou *on5t (e a(le to $ly (ut you *ill (e pretty dang &lose (y the end67'

#he *or)outs you *ill $ind are ones I ha%e spent years t*ea)ing and testing in order to(ring mysel$. $riends. and &lients the (est results' !a&h *or)out is strategi&ally designed to

help you (urn more $at and (uild more lean mus&le so you &an $inally loo) li)e asuperhero'

I &annot *ait to hear all a(out your su&&esses and (e sure to )eep me posted on yourresults'

I *ill (e in tou&h.

Dennis Heenan. C##

8'S' Don5t $orget my other sites'''

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***'etSuperheroA(s'&om - 91 A( training System designed $or immense $at (urning inas little as -minutes' ;h. and you don5t need euipment6

***'SuperheroSprints'&om<Superhero-Body< - #he (est progressi%e system on themar)et ta)ing you $rom (ody*eight to *eighted e+er&ises in under 12-*ee)s'

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Tips Before Starting

1' I$ you are unsure o$ ho* to do an e+er&ise. (e sure to get instru&tion $rom a &erti$iedtrainer'

2' I$ something hurts or $eels o$$. don@t do that e+er&ise' #here are plenty o$ alternatesthat you &an add in' 8lease $eel $ree to email dennis (at) fatburningnation (dot) com $or ideas or see the !+er&ise Li(rary manual $or alternati%e e+er&ises'

3' Be&ause this is a ne* program. (e sure to start slo* to a%oid in>ury' 8ushing too harda$ter not *or)ing out $or a *hile *ill only lead to in>ury or (eing o%erly sore'

' I$ you $ind you need more rest in (et*een e+er&ises. ta)e it' ;%er the &ourse o$ theprogram. you should *or) on shortening your rest periods'

' #his program is demanding so i$ going three days per *ee) is too mu&h. start (ygoing 2 days a *ee) *ith your others days (eing a&ti%e rest days 4*al)ing. hi)ing.et&'7'

' Al*ays *arm up properly' Be sure you are $ully *armed up (e$ore starting your *or)outs'

E' se a $oam roll and stret&h &onsistently' #his *ill greatly help *ith eliminatingsoreness throughout the program'

G' et good rest' ,ou must allo* your (ody to re&o%er $rom your *or)outs so (e sureyou are getting good sleep'

' Drin) lots o$ *ater' #his *ill )eep you hydrated and allow you to lose fat more easily '

10'Ha%e a &ool do*n period at the end o$ ea&h *or)out that in&ludes stret&hing and$oam rolling'




This is important!

Superhero Sprint Guidelines

Belo* are some guidelines that you should read through (e$ore >umping into the program'#he reason I ha%e put these together is to help ma+imie results *hile eliminating tons o$soreness' ,es. you *ill get sore and that is $ine' hat you *ant to a%oid is getting so o%erlysore that you ha%e to miss a *or)out'

• Always start with a warm up: ,our *arm up should &onsist o$ some dynami&

stret&hing. $oam roll. and *arm up sets' For e+ample. start (y doing some >ogging.(ody*eight suats. lunges. and push-ups (e$ore starting' Al*ays (e sure your (odyis $ully ready to go (e$ore starting' !spe&ially (e$ore doing a $ull-speed sprint. you *ant to ma)e sure your mus&les are &ompletely *armed up' hen in dou(t. *armup more6

•

Ease into the program: As *as stated. this is a &hallenging program so (e sure toease into it' !spe&ially i$ you ha%e not sprinted in a *hile. start (y doing your sprintsat E0-G0J o$ your $ull speed $or the $irst $e* times or &ut do*n the time' #hen you&an (uild up to going $ull speed (y the end o$ the $irst *ee) or (eginning o$ these&ond *ee)'

• Always have perfet form: It is mu&h (etter to ha%e per$e&t $orm doing less

repetitions than ha%e (ad $orm per$orming lots o$ repetitions' Form is %eryimportant. so )eep $o&used on it throughout the &ir&uits'

• inish with a ool down period: ;n&e you ha%e $inished your *or)out. al*ays

per$orm a &ool do*n *ith some stret&hing. >ogging. and $oam roll' #his *ill helpeliminated soreness and get you (etter prepared $or the ne+t day'

• Tra" your progress: Be sure you are tra&)ing e%erything that you do throughoutthe Superhero Sprint program' #his in&ludes the num(er o$ reps you &ompletedduring the &ir&uits. the amount o$ rest you too). et&'

• #rin" lots of water: Keep yoursel$ hydrated as these *or)outs *ill ta)e a lot out o$

you'• Get good rest$ Sleep and re&o%ery time is going to (e huge on this program' #ry to

sleep at least E-G hours per night to allo* your (ody to re&o%er and gro*'

%ote to &eginners

#he *or)outs on the Superhero Sprints System are %ery &hallenging' Ho*e%er. this doesnot mean you &annot do them' Start (y doing *hat you &an on the sprints e%en i$ thatmeans &utting do*n the time or going at 0-EJ o$ your $ull speed' ,ou &an then (uild upto doing more'




Superhero Sprints System

'hat are Superhero Sprints

Superhero Sprints are a &om(ination o$ sprints 4certain exercises done at your highest

intensity 7 and &ir&uit training all rolled into one' Sprints are the most po*er$ul e+er&ise onthe planet and the strategi&ally pla&ed &ir&uits *ithin the program are designed to addlean mus&le and pro%ide more $at (urn'

Superhero Sprints *ere &reated a$ter I graduated &ollege in 2010. then ha%e (eent*ea)ed. tested. and made (etter e%er sin&e that time' A$ter &ollege graduation. I *ase+tremely (urned out $rom playing years o$ &ollege (as)et(all and my (ody *ass&reaming at me to ta)e a (rea)'

#he pro(lem *as. my *edding *as &oming up in a little o%er a month so I really &ouldn5ta$$ord to ta)e time o$$ as I *anted to loo) great $or the *edding' So instead o$ &ontinuing to)ill mysel$ $or hours in the *eight room. Superhero Sprints *ere &reated'

#hese *or)outs *ere ta)ing me less than 20 minutes and *ere (ringing incredible results 6/eedless to say. the *edding day *as a su&&ess and Superhero Sprints &ontinued toe%ol%e'

/o* $or the $irst time I ha%e put the &omplete step-(y-step system into a&tion. and it isa(out to &ompletely trans$orm your (ody and li$e' #he *or)outs are designed to (ringlightening $ast results. *hile not $or&ing you to lo&) yoursel$ in the *eight room $or hours at

a time'

'hy will Superhero Sprints wor"

Superhero Sprints in%ol%e the most po*er$ul e+er&ise on the planet 4sprints7 and aremi+ed *ith some o$ the (est $at (urning and lean mus&le (uilding &ir&uits around'

hen I started e+perimenting *ith sprints. right a*ay my results *ent through the roo$and my (ody *as $eeling and loo)ing (etter than e%er' It *asn5t until I started resear&hingand learning more a(out sprints that I understood *hy they *or)ed so *ell'

During my resear&h. I &ame a&ross this uote:

Sprints are the purest* most powerful* physi+ue,shaper in an athletes arsenal$-

#a)e note here. *e are ALL athletes' ;ur (odies *ere designed to (e athletes to mo%e.run. >ump. sprint. li$t. thro*. et&' ,our (ody is *aiting on you to turn it into an athlete'''(etter yet. a Superhero6




#o gi%e you an idea o$ >ust ho* po*er$ul sprints are. here is a list o$ the (ene$its they (ring:

1' Creates instant $at (urn6

2' Lightening $ast results'

3' #he most time e$$i&ient *or)out you &an do'

' /aturally produ&es ro*th Hormone 4this *ill help )eep you lean. strong. andhealthy7

' Boosts testosterone le%els 4(oth men and *omen need optimal testosterone le%els intheir (odies in order to help aid in mental and physi&al energy. adding lean mus&le.eliminating un*anted $at. and more' omen this is %ery important $or you to ha%e.and no it *ill not get you (ul)y7

' Boosts your meta(olism'

E' Impro%es insulin sensiti%ity'

G' Allo*s $or hours o$ &ontinued $at (urn e%en a$ter your *or)out is o%er6

' In&reases lean mus&le gain throughout your entire (ody'

10'ill de%elop an in&redi(le set o$ a(s' /ot only *ill sprints help (urn (elly $at (utthey *ill (uild your a( mus&les as good as any e+er&ise6

11' Impro%es &ardio health and strengthens your heart'

12'#hey a&ti%ate your $ast t*it&h mus&le $i(ers *hi&h *ill help gi%e you a moremus&ular loo)6

As you &an see. sprints alone *ill (ring uite the array o$ results' So *hy SuperheroSprintsM

Let me put it this *ay: Ta"e the &enefits you see a&ove* and dou&le them$ #hat is *hatyou get *ith Superhero Sprints' ore fat burn, more lean muscle gain, better abs, longer

after burn, and an overall better physique (yes, a Superhero !hysique")

#he reason Superhero Sprints *or) so *ell is (e&ause it uses the IS#N system' IS#Nstands $or Inter%al Sprint eta(oli& #raining and it &om(ines sprints *ith strategi&allypla&ed &ir&uits'

By adding in strength training to your sprinting *or)outs. you are allo*ing your (ody to

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(urn more $at *hile adding lean mus&le'

IS#N $or&es your (ody to turn into a $at (urning ma&hine' Be&ause it in%ol%es you *or)ing near your anaero(i& threshold. you are a(le to ma+imie your $at utiliation6

'hy will they wor" for you

#he ans*er is simple:

Training with .SMT/ 0 Superhero 1hysi+ue

And >ust so you )no*. *hen I say 5Superhero 8hysiue5. I am not tal)ing a(out the Hul)' Iam tal)ing a(out the ones *ith the ripped. lean loo): am(it. Superman. Batman.Cat*oman. ene rey. ol%erine. Captain Ameri&a. "ogue. Storm. reen Lantern. et&'

#hese superheros ha%e the loo) *e are a$ter' And in order to get that loo). *e must (e(urning $at and (uilding lean mus&le at the same time.

Superhero Sprints will do this for you!

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'or"out #iretions

Belo* are di$$erent *or)outs that are geared to*ards (eginners or $or those *ho ha%enot sprinted in a *hile' #hese are put together to eliminate soreness and redu&e the ris) o$in>ury'

I$ you *ere to go out and sprint $ull speed a$ter not sprinting in a *hile. there is a good&han&e you *ould get hurt'

se these *or)outs (e$ore starting the ain Superhero Sprints anual' /o* ho* shouldyou use these $i%e *or)outsM I5ll e+plain (elo*:

or wee" 23. use *or)out num(er one and t*o (elo* in alternating $ashion and do the *or)outs 3 times that $irst *ee) *ith at least one days rest in (et*een' For e+ample:

onday: or)out 91ednesday: or)out 92Friday: or)out 91

#eel free to repeat another week if necessary.

'ee" 24. you *ill progress into *or)outs 93 and 9 and use those in alternating $ashion'Here5s *hat *ee) t*o *ill loo) li)e:

onday: or)out 93ednesday: or)out 9

Friday: or)out 93

#eel free to repeat another week if necessary.

'ee" 25. you *ill (e doing one single *or)out 3 times' So you *ill do:

onday: or)out 9ednesday: or)out 9Friday: or)out 9

,our goal $or ea&h o$ these *or)outs is to in&rease the distan&e o$ your sprint (y yards

and to add 2 reps to ea&h e+er&ise'

A$ter you &omplete this *ee). mo%e into the main Superhero Sprints *or)outs'




Beginner 6evel 7ne 'or"outs

Beginner 'or"out 7ne:

OO,our goal is to $inish the *or)out as $ast as possi(le (y )eeping your rest times short' ?ust(e sure to gi%e yoursel$ enough rest so you &an go $ull speed on the ne+t e+er&ise6OO

'or"out #esription:

Sprint: 58,98 yards at 9,;9< full speed

--"est as long as needed=omplete 39 pushups* 38 s+uat >umps* and 9 &urpees

--"est as long as neededMove &a" to sprints$ ?epeat @ T7TA6 rounds$

Beginner 'or"out Two:


'or"out #esription:

Sprint: 58,98 yards at 9,;9< full speed

--"est as long as needed=omplete 48 outside mountain lim&ers (total)* 39 s+uat to s+uat >umps* 38 lose

grip pushups


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Beginner 6evel Two 'or"outs

Beginner 'or"out Three:


'or"out #esription:

Sprint: 8,@8 yards at ;9,8< full speed

--"est as long as needed=omplete &urpees* s+uat >umps* spiderman lim&s or spiderman pushups* and

mountain lim&ers (eah side)


Beginner 'or"out our:


'or"out #esription:

Sprint: 8,@8 yards at ;9,8< full speed

--"est as long as needed

=omplete 38 T,1ushups* 34 Alternating ?everse 6unges* and 3 Broad Cumps--"est as long as neededMove &a" to sprints$ ?epeat @ T7TA6 rounds$

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Beginner 6evel Three 'or"outs

Beginner 'or"out ive:


'or"out #esription:

Sprints: 58 yards at 9,388< full speed

--"est as long as needed=omplete 48 pushups and 48 s+uat >umps


($ote% &ou will be completing this workout ' times, onday, Wednesday, #riday on week ' asoutlined above. e sure that each time you do this workout you add * yards to the sprint

distance and to add + reps to each exercise.)

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EDerise #esriptions

1ush,ps

1' Starting 8osition: et in a push-up position *ith your hands a(out shoulder *idth apartor a little *ider than shoulder *idth' Keep your &ore tight and your (a&) straight'

2' o%ement: Slo*ly lo*er yoursel$ do*n to the $loor )eeping your &ore tight and (a&)straight' ;n&e you ha%e rea&hed 2- in&hes o$$ the $loor. pause $or a se&ond then pushyoursel$ (a&) up into the starting position'

S+uat Cumps

1' Starting 8osition: Start (y standing *ith your $eet >ust *ider than shoulder *idth apart. in

the position you *ould (e in i$ you *ere getting ready to >ump' Suat do*n as though you *ere per$orming a (ody*eight suat'

2' o%ement: hen you rea&h the (ottom o$ your suat. dri%e your $eet into the grounde+ploding into a %erti&al >ump' hen &oming do*n. (e sure and land so$tly the repeat'

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EDerise #esriptions

Burpees

#rainer@s #ip: #here are many di$$erent (urpee %ariation e+er&ises' For (eginners. you &anomit the push-up done in pi&tures and . and instead >ust per$orm the suat to >ump(a&). to >ump $or*ard to suat up' For more ad%an&ed %ariations. you &an add in push-ups

as *e did in the pi&tures. and &an also add in a suat >ump at the end o$ the mo%ement'

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EDerise #esriptions

7utside Mountain =lim&ers

1' Start in the push-up position *ith your &ore tight and (a&) straight'

2' Keep your a(s (ra&ed. pi&) one $oot up o$$ the $loor. and slo*ly (ring your )nee up tothe outside o$ the el(o* on the same side' Do not let your hips sag or rotate'

3' "eturn your leg to the starting position and repeat *ith the other leg'

S+uat to S+uat Cump

1' Start (y standing *ith your $eet >ust *ider than shoulder *idth apart. in the positionyou *ould (e in i$ you *ere getting ready to >ump' Suat do*n and per$orm a (ody*eightsuat'

2' Immediately drop (a&) do*n and this time per$orm a suat >ump (y dri%ing your $eetthrough the $loor and >umping as high as you &an'

3' Land so$tly and mo%e (a&) into the (ody*eight suat' "epeat in this $ashion'

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EDerise #esriptions

Close Grip Pushups

1. Get in a push-up position ith !ou" han#s $o"%in& a #ia%on# 'e(o !ou" )hest. Keep

!ou" )o"e ti&ht an# !ou" 'a)* st"ai&ht.+. S(o(! (oe" !ou"se($ #on to the $(oo" *eepin& !ou" )o"e ti&ht an# 'a)* st"ai&ht. On)e!ou ha,e "ea)he# +- in)hes o$$ the $(oo" pause $o" a se)on# then push !ou"se($ 'a)* up intothe sta"tin& position.

Spiderman =lim&s

1' Start in a pushup position *ith your &ore tight and (a&) straight'

2' ith your &ore (ra&ed. $ire up one $oot to the hand on the same side o$ your (ody'

3' ;n&e &ompleted. $ire (a&) into the pushup position and repeat on the opposite side'

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EDerise #esriptions

Spiderman 1ush,ps

1' Starting 8osition: Start in a push-up position *ith your &ore tight and (a&) straight'

2' As you lo*er yoursel$ do*n to per$orm a push-up. you *ill (ring one leg up 4)eeping it&lose to the ground7 to the el(o* on that same side' ;ne the *ay (a&) up. your leg *illreturn to the starting position' ;n the ne+t repetition you *ill use the opposite leg 4the legyou didn5t use on the $irst rep7' ,ou *ill &ontinue in this alternating $ashion $or the durationo$ the time'

Mountain =lim&ers

1' Starting 8osition: Start in a push-up position *ith your &ore tight and (a&) straight'

2' o%ement: Fire one leg $or*ard to*ards your &hest )eeping the )nee lo* to the groundand your (a&) straight' ;n&e you ha%e rea&hed the &hest area *ith the $irst leg. return tothe starting position and per$orm the same routine *ith the ne+t leg' ,ou *ill &ontinue thisalternating $ashion $or the allotted amount o$ time'

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EDerise #esriptions

T,1ushups

1' Keep the a(s (ra&ed and (ody in a straight line $rom toes to shoulders'

2' 8la&e the hands on the $loor slightly *ider than shoulder-*idth apart'

3' Slo*ly lo*er yoursel$ do*n until you are 2 in&hes o$$ the ground'

' 8ush o$$ to return to the start position'

' As you &ome up. rotate to one side and point that arm to*ards the &eiling'

' Alternate sides *ith ea&h rep'

Alternating ?everse 6unges

1' Stand *ith your $eet shoulder-*idth apart

2' Step (a&)*ard *ith one leg. ta)ing a slightly larger than normal step'3' 8lant your (a&) toe on the ground and use it to help )eep your (alan&e'

' Lo*er your (ody until your $ront thigh is parallel to the ground'

' Keep your upper (ody upright *ith &hest proud'

' 8ush (a&) to the start position and s*it&h legs'

1G




EDerise #esriptions

Broad Cumps

1' Stand in an athleti& position on the (alls o$ your $eet. )nees (ent and &ore tight'

2' Dri%ing through the ground. >ump $or*ard as $ar and as high as you &an ma)ing sure youland so$tly' ;n&e you land. repeat immediately'

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Superhero Sprints

Created By:#ennis Feenan* =1T

e(site: ***'FatBurning/ation'&om!mail: Pisit us on the *e( at dennisQ$at(urningnation'&om

Fa&e(oo): Fa&e(oo)'&om<BodyFitFormula

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