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Speed Workout Plan
Start Plan (PRO)

Speed Workout Plan

30 Days / 4 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 1.0
4 50 1.0
4 180 2.0
4 50 2.0
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4 50 2.0

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