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Free Moderate Workout

Sprinting Speed

Moderate   15 minutes

Target Areas: Lower Body

Equipment: Dumbbells

Sprinting Speed
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts
Description

Want to train like a sprinter? Sprinters typically have strong, lean body types and their training is a large reason why. Get a jump start on training like a sprinter. All you need is a set of moderate to heavy weighted dumbbells. Stay balanced with a healthy-minded lifestyle beyond the run.

Exercises

Set 1: 1 round
Runner's Walking Lunges
❤️ Light (Zone 1)
Runner's Walking Lunges
30 seconds
Over Over Unders
Over Over Unders
30 seconds
Rest
Rest
10 seconds
Traveling High Knees
❤️ Moderate (Zone 2)
Traveling High Knees
30 seconds
Rest
Rest
10 seconds
Traveling Butt Kicks
❤️ Moderate (Zone 2)
Traveling Butt Kicks
30 seconds
Rest
Rest
10 seconds
Traveling Ice Skaters
❤️ Vigorous (Zone 3)
Traveling Ice Skaters
30 seconds
Rest
Rest
10 seconds
Run
❤️ Moderate (Zone 2)
Run
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Rest
Rest
20 seconds
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Begin standing with your hands on your hips.
Rest
20 seconds
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Stand tall with your feet together.
Rest
20 seconds
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Rest
Rest
20 seconds
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Weights: Heavy
❤️ Moderate (Zone 2)
Dumbbell Squats
40 seconds
Stand tall with a pair of dumbbells in your hands.
Rest
15 seconds
Return and repeat while alternating sides.
Weights: Heavy
❤️ Moderate (Zone 2)
Dumbbell Lunges
40 seconds
Rest
Rest
15 seconds
Dumbbell Squat Jumps
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbbell Squat Jumps
30 seconds
Rest
Rest
15 seconds
Dumbbell Right Split Jumps
Weights: Moderate
Dumbbell Right Split Jumps
20 seconds
Transition
Transition
10 seconds
Dumbbell Right Split Jumps
Weights: Heavy
Dumbbell Right Split Jumps
20 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
25 seconds

Set 4: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute

Workout Discussion

21 Sep
It was a great workout may be didn't get everything right the first-time but will keep trying.
18 Sep
This is a great combination to gain core strength !

Appears In

interval timers
HIIT
running
Running
butt & legs
Butt & Legs

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Quickdraw Adjustable Dumbbells
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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