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Speed Workout Plan
Start Plan (PRO)

Speed Workout Plan

4 Weeks / 1 Days per Week / Intermediate
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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  • Week #1
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  • Day #1

Speed Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 00:02:00 None
4 50 01:00
4 50 01:00
4 180 02:00
4 50 02:00
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4 50 02:00

Notes:

Heel walks: # of sets @ 100 yards. Rest 2 minutes between each set.

Backward Sprints: # of sets @ 50 yards. Your only rest is jogging back to the starting point.

Roundhouse Kicks: # of sets of 50 reps for each leg. One rep = one kick towards the outside, and one towards the inside with each leg. In total, you're doing 200 kicks in each set.

Scissor Kicks: Complete as many as you can in 3 minutes. Rest 2 minutes. Do prescribed number of sets.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Obliques blue Quads blue Calves blue Glutes blue Abs blue Triceps blue Middleback blue Lowerback blue Groin blue Hamstrings blue Hipflexors blue Outerthighs blue Abs orange Hamstrings orange Chest orange Quads orange Hipflexors orange
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