For those of you out there who recognize the benefits of sprinting as well as circuit training, this workout is for you! This is a fast-paced sprint circuit that can be tailored to your fitness level simply by how many times you go through it. Beginners or advanced athletes on an active recovery day can run through it 1-3 times, while advanced athletes can get a great workout on a heavy day by doing this 6+ times.
So here it is:
50 yard sprint
10 pushups + 10 mountain climbers + 10 frog jumps
50 yard sprint
20 bodyweight squats + 10 reverse crunches + 20 lunge jumps
Rest 2 minutes, repeat!
Remember, today is the only day that matters. It’s not what you did yesterday, or what you plan to do tomorrow that counts. What will you do with your TODAY?
erinsimmonsfitness 
I did this circuit today four times and it was awesome. It was just the right balance of sprinting and calisthenics. Please post more of your workouts! I feel like I am in a rut all the time with running and lifting weights.
This is similar to what a standard Crossfit workout looks like, functional movements performed at a high intensity. Yet you just wrote an article stating everything about Crossfit is terrible…
Whoa, whoa… this is crossfit. You do realize that this is a workout that could be done in any crossfit gym?
I did this today and it was wonderful! The array of exercises done throughout the work out made the sprints go by surprisingly quickly. Great post!
Okay Erin, I started the Sprint work out after my one mile run today. I didn’t die, but it was definitely challenging and I could only do it once. Today is the start of a brand new me. Hugs, Robin
Thank you sooo much for emphasizing the benefits, and importance of sprints. Oh. And as a forever Gator, it’s hard to say this, congrats on your Noles on their FBS Championship.
Thanks sooo much for emphasizing the benefit & importance of sprinting! Oh. And, as a forever GATOR, it’s hard to say this, but congrats to your ‘Noles on the FBS Champs.
Awesome, thank you Erin. Hope all is well with you – Erin ‘The Blueprint” Simmons!
*Are you still a Seminoles fan?
Cheers, Tyrone
Date: Tue, 28 Jan 2014 05:05:14 +0000 To: tyrone.bachu@live.ca