Superhero Sprints Beginners

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Superhero Sprints (Beginners Manual) By: Dennis Heenan

Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Superhero Sprinting System (Beginners) Welcome to the Superhero Sprinting System, the fastest way to getting that Superhero body physique you have always wanted. For me, this ideal physique is looking like Gambit from X-Men while for you, it may mean looking more like like Batman or Catwoman. Whatever superhero you aspire to look like, be prepared to get transformed. The Superhero Sprints you will come across in this manual are the first step you should take if you are new to sprinting. All of the workouts require no equipment, and will turn you into a real life superhero (ok so you won't be able to fly but you will be pretty dang close by the end!). The workouts you will find are ones I have spent years tweaking and testing in order to bring myself, friends, and clients the best results. Each workout is strategically designed to help you burn more fat and build more lean muscle so you can finally look like a superhero. I cannot wait to hear all about your successes and be sure to keep me posted on your results. I will be in touch, Dennis Heenan, MCTT P.S. Don't forget my other sites... www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more. www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment! www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks. www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love. Join us on Facebook at www.Facebook.com/BodyFitFormula

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Tips Before Starting 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

This is important! Superhero Sprint Guidelines Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. •

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Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some jogging, bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Especially before doing a full-speed sprint, you want to make sure your muscles are completely warmed up. When in doubt, warm up more! Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Especially if you have not sprinted in a while, start by doing your sprints at 70-80% of your full speed for the first few times or cut down the time. Then you can build up to going full speed by the end of the first week or beginning of the second week. Always have perfect form: It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the circuits. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching, jogging, and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: Be sure you are tracking everything that you do throughout the Superhero Sprint program. This includes the number of reps you completed during the circuits, the amount of rest you took, etc. Drink lots of water: Keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow.

Note to beginners The workouts on the Superhero Sprints System are very challenging. However, this does not mean you cannot do them. Start by doing what you can on the sprints even if that means cutting down the time or going at 50-75% of your full speed. You can then build up to doing more.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Superhero Sprints System What are Superhero Sprints? Superhero Sprints are a combination of sprints (certain exercises done at your highest intensity) and circuit training all rolled into one. Sprints are the most powerful exercise on the planet and the strategically placed circuits within the program are designed to add lean muscle and provide more fat burn. Superhero Sprints were created after I graduated college in 2010, then have been tweaked, tested, and made better ever since that time. After college graduation, I was extremely burned out from playing 4 years of college basketball and my body was screaming at me to take a break. The problem was, my wedding was coming up in a little over a month so I really couldn't afford to take time off as I wanted to look great for the wedding. So instead of continuing to kill myself for hours in the weight room, Superhero Sprints were created. These workouts were taking me less than 20 minutes and were bringing incredible results! Needless to say, the wedding day was a success and Superhero Sprints continued to evolve. Now for the first time I have put the complete step-by-step system into action, and it is about to completely transform your body and life. The workouts are designed to bring lightening fast results, while not forcing you to lock yourself in the weight room for hours at a time. Why will Superhero Sprints work? Superhero Sprints involve the most powerful exercise on the planet (sprints) and are mixed with some of the best fat burning and lean muscle building circuits around. When I started experimenting with sprints, right away my results went through the roof and my body was feeling and looking better than ever. It wasn't until I started researching and learning more about sprints that I understood why they worked so well. During my research, I came across this quote: “Sprints are the purest, most powerful, physique-shaper in an athletes arsenal.” Take note here, we are ALL athletes. Our bodies were designed to be athletes; to move, run, jump, sprint, lift, throw, etc. Your body is waiting on you to turn it into an athlete... better yet, a Superhero! 6

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

To give you an idea of just how powerful sprints are, here is a list of the benefits they bring: 1. Creates instant fat burn! 2. Lightening fast results. 3. The most time efficient workout you can do. 4. Naturally produces Growth Hormone (this will help keep you lean, strong, and healthy) 5. Boosts testosterone levels (both men and women need optimal testosterone levels in their bodies in order to help aid in mental and physical energy, adding lean muscle, eliminating unwanted fat, and more. Women this is very important for you to have, and no it will not get you “bulky”) 6. Boosts your metabolism. 7. Improves insulin sensitivity. 8. Allows for hours of continued fat burn even after your workout is over! 9. Increases lean muscle gain throughout your entire body. 10. Will develop an incredible set of abs. Not only will sprints help burn belly fat but they will build your ab muscles as good as any exercise! 11. Improves cardio health and strengthens your heart. 12. They activate your fast twitch muscle fibers which will help give you a more muscular look! As you can see, sprints alone will bring quite the array of results. So why Superhero Sprints? Let me put it this way: Take the benefits you see above, and double them. That is what you get with Superhero Sprints. More fat burn, more lean muscle gain, better abs, longer after burn, and an overall better physique (yes, a Superhero Physique!) The reason Superhero Sprints work so well is because it uses the ISMT™ system. ISMT™ stands for Interval Sprint Metabolic Training and it combines sprints with strategically placed circuits. By adding in strength training to your sprinting workouts, you are allowing your body to 7

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

burn more fat while adding lean muscle. ISMT™ forces your body to turn into a fat burning machine. Because it involves you working near your anaerobic threshold, you are able to maximize your fat utilization! Why will they work for you? The answer is simple: Training with ISMT™ = Superhero Physique And just so you know, when I say 'Superhero Physique', I am not talking about the Hulk. I am talking about the ones with the ripped, lean look: Gambit, Superman, Batman, Catwoman, Gene Grey, Wolverine, Captain America, Rogue, Storm, Green Lantern, etc. These superheros have the look we are after. And in order to get that look, we must be burning fat and building lean muscle at the same time. Superhero Sprints will do this for you!

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Workout Directions Below are 5 different workouts that are geared towards beginners or for those who have not sprinted in a while. These are put together to eliminate soreness and reduce the risk of injury. If you were to go out and sprint full speed after not sprinting in a while, there is a good chance you would get hurt. Use these workouts before starting the Main Superhero Sprints Manual. Now how should you use these five workouts? I'll explain below: For week #1, use workout number one and two below in alternating fashion and do the workouts 3 times that first week with at least one days rest in between. For example: Monday: Workout #1 Wednesday: Workout #2 Friday: Workout #1 Feel free to repeat another week if necessary. Week #2, you will progress into workouts #3 and #4 and use those in alternating fashion. Here's what week two will look like: Monday: Workout #3 Wednesday: Workout #4 Friday: Workout #3 Feel free to repeat another week if necessary. Week #3, you will be doing one single workout 3 times. So you will do: Monday: Workout #5 Wednesday: Workout #5 Friday: Workout #5 Your goal for each of these workouts is to increase the distance of your sprint by 5 yards and to add 2 reps to each exercise. After you complete this week, move into the main Superhero Sprints workouts.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Beginner Level One Workouts Beginner Workout One: **Your goal is to finish the workout as fast as possible by keeping your rest times short. Just be sure to give yourself enough rest so you can go full speed on the next exercise!** Workout Description: Sprint: 30-50 yards at 75-85% full speed --Rest as long as needed Complete 15 pushups, 10 squat jumps, and 5 burpees --Rest as long as needed Move back to sprints. Repeat 6 TOTAL rounds. Beginner Workout Two: **Your goal is to finish the workout as fast as possible by keeping your rest times short. Just be sure to give yourself enough rest so you can go full speed on the next exercise!** Workout Description: Sprint: 30-50 yards at 75-85% full speed --Rest as long as needed Complete 20 outside mountain climbers (total), 15 squat to squat jumps, 10 close grip pushups --Rest as long as needed Move back to sprints. Repeat 6 TOTAL rounds.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Beginner Level Two Workouts Beginner Workout Three: **Your goal is to finish the workout as fast as possible by keeping your rest times short. Just be sure to give yourself enough rest so you can go full speed on the next exercise!** Workout Description: Sprint: 40-60 yards at 85-90% full speed --Rest as long as needed Complete 7 burpees, 7 squat jumps, 7 spiderman climbs or spiderman pushups, and 7 mountain climbers (each side) --Rest as long as needed Move back to sprints. Repeat 6 TOTAL rounds. Beginner Workout Four: **Your goal is to finish the workout as fast as possible by keeping your rest times short. Just be sure to give yourself enough rest so you can go full speed on the next exercise!** Workout Description: Sprint: 40-60 yards at 85-90% full speed --Rest as long as needed Complete 10 T-Pushups, 12 Alternating Reverse Lunges, and 14 Broad Jumps --Rest as long as needed Move back to sprints. Repeat 6 TOTAL rounds.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Beginner Level Three Workouts Beginner Workout Five: **Your goal is to finish the workout as fast as possible by keeping your rest times short. Just be sure to give yourself enough rest so you can go full speed on the next exercise!** Workout Description: Sprints: 30 yards at 95-100% full speed --Rest as long as needed Complete 20 pushups and 20 squat jumps --Rest as long as needed Move back to sprints. Repeat 6 TOTAL rounds. (Note: You will be completing this workout 3 times, Monday, Wednesday, Friday on week #3 as outlined above. Be sure that each time you do this workout you add 5 yards to the sprint distance and to add 2 reps to each exercise.)

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Push-Ups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

Squat Jumps 1. Starting Position: Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. Movement: When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Burpees

Trainer’s Tip: There are many different burpee variation exercises. For beginners, you can omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to jump forward to squat up. For more advanced variations, you can add in push-ups as we did in the pictures, and can also add in a squat jump at the end of the movement.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Outside Mountain Climbers 1.

Start in the push-up position with your core tight and back straight.

2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3.

Return your leg to the starting position and repeat with the other leg.

Squat to Squat Jump 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down and perform a bodyweight squat. 2. Immediately drop back down and this time perform a squat jump by driving your feet through the floor and jumping as high as you can. 3.

Land softly and move back into the bodyweight squat. Repeat in this fashion.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Close Grip Pushups 1. Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

Spiderman Climbs 1.

Start in a pushup position with your core tight and back straight.

2.

With your core braced, fire up one foot to the hand on the same side of your body.

3.

Once completed, fire back into the pushup position and repeat on the opposite side.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Spiderman Push-Ups 1.

Starting Position: Start in a push-up position with your core tight and back straight.

2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it close to the ground) to the elbow on that same side. One the way back up, your leg will return to the starting position. On the next repetition you will use the opposite leg (the leg you didn't use on the first rep). You will continue in this alternating fashion for the duration of the time.

Mountain Climbers 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. Movement: Fire one leg forward towards your chest keeping the knee low to the ground and your back straight. Once you have reached the chest area with the first leg, return to the starting position and perform the same routine with the next leg. You will continue this alternating fashion for the allotted amount of time.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions T-Pushups 1.

Keep the abs braced and body in a straight line from toes to shoulders.

2.

Place the hands on the floor slightly wider than shoulder-width apart.

3.

Slowly lower yourself down until you are 2 inches off the ground.

4.

Push off to return to the start position.

5.

As you come up, rotate to one side and point that arm towards the ceiling.

6.

Alternate sides with each rep.

Alternating Reverse Lunges 1.

Stand with your feet shoulder-width apart

2.

Step backward with one leg, taking a slightly larger than normal step.

3.

Plant your back toe on the ground and use it to help keep your balance.

4.

Lower your body until your front thigh is parallel to the ground.

5.

Keep your upper body upright with chest proud.

6.

Push back to the start position and switch legs.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Exercise Descriptions Broad Jumps 1. Stand in an athletic position on the balls of your feet, knees bent and core tight. 2. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Superhero Sprints Created By: Dennis Heenan, CPT Website: www.FatBurningNation.com Email: Visit us on the web at [email protected] Facebook: Facebook.com/BodyFitFormula

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