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Description

Your metabolic rate will go through roof and stay elevated even after you finish training while your body adapts and recovers. This will cause you to burn more fat for 24 to 48 hours after exercising, depending on how intense the training was. Your speed and recovery will improve in record time.


Exercises

Set 1: 1 round
Jog
Effort: Light
Jog
1 minute
Carioca
Carioca
1 minute
Frankenstein Walk
Frankenstein Walk
1 minute
Walking Lunges
Walking Lunges
1 minute

Set 2: 1 round
Sprint
Effort: Maximum
Sprint
30 seconds
Jog
Effort: Light
Jog
1 minute

Set 3: 1 round
Sprint
Effort: Maximum
Sprint
30 seconds
Jog
Effort: Light
Jog
1 minute

Set 4: 1 round
Sprint
Effort: Maximum
Sprint
30 seconds
Jog
Effort: Light
Jog
1 minute

Set 5: 1 round
Sprint
Effort: Maximum
Sprint
30 seconds
Jog
Effort: Light
Jog
1 minute

Set 6: 1 round
Sprint
Effort: Maximum
Sprint
30 seconds
Jog
Effort: Light
Jog
1 minute

Set 7: 1 round
Sprint
Effort: Very Hard
Sprint
1 minute
Jog
Effort: Light
Jog
1 minute

Set 8: 1 round
Sprint
Effort: Very Hard
Sprint
1 minute
Jog
Effort: Light
Jog
1 minute

Set 9: 1 round
Sprint
Effort: Very Hard
Sprint
1 minute
Jog
Effort: Light
Jog
1 minute

Set 10: 1 round
Sprint
Effort: Very Hard
Sprint
1 minute
Jog
Effort: Light
Jog
1 minute

Set 11: 1 round
Sprint
Effort: Very Hard
Sprint
1 minute
Jog
Effort: Light
Jog
1 minute

Set 12: 1 round
Jog
Effort: Light
Jog
5 minutes
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minute
Standing Cat Cow
Standing Cat Cow
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute


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