Workout Wednesday

"Sprint Session!"

Do you want to:
increase 👆🏼 fitness
increase 👆🏼lean muscle
And....decrease 👇🏼 body fat 🔥🔥🔥

If you answered yes to any of these you need to join me next time for this sesh or better yet smash it out yourself and let me know how you go 👊🏼

Im going to keep it real 💁🏻 this will hurt and you will undoubtably at some point or at multiple points say "F you Jess" ðŸ™Š and that's ok, it's not meant to be a walk in the park. Know that you CAN do it and you WILL do it at your maximum intensity and you WILL feel amazeballs afterwards....not straight after, maybe give it an hour or two 😜

▪️2 lap oval (or if your doing this on a treadmill easy/medium intensity for 5 min)

▪️Mobility (warming up through the hips, glutes, hamis and calves)

▪️2 x 100m @ 70% then 80% intensity


Complete the following with a 1:1 work rest ratio ie if it takes you 20 seconds to complete your 100m sprint, rest for 20 seconds. This work/rest ratio will allow you to work at >85% intensity for that particular length sprint.

4 x 100m
2 x 200m
1 x 400m
2 x 200m
4 x 100m

HOT should be UNABLE to talk during these so if you buddy up and do these with a friend, save the chit chat for your 5min cool down jog and stretch afterwards 😜