This impromptu workout was not part of my weekly program, but after the wine, pizza, sushi, and goodness knows what else, I, like any other respectable and athletic female, decided it was necessary to work off my weekend so I could begin the week feeling whole and like a human being again.
An uphill sprint workout is one of the best ways to burn fat and build a little bit of muscle around the legs.
It's a little less than a mile from my apartment to Corey Hill Park. I decided to jog. At the top of the hill, I did a few bodyweight warm-up and strength training exercises. After that came the sprints, more sprints, even MORE sprints, and the jog home.
|View from the bottom of the hill|
Here's how you do it.
1 mile warm-up jog
Dynamic Warm-Up: 4 inchworm with hip opener; 12 step back lunges with an overhead reach; 10 "air" slides (think wall slide, no wall); forward fold with a twist to each side, hands interlaced behind back for chest stretch
Prisoner Squats, 12-15 reps
Jump Squats, 10 reps
Push-Ups, 10 reps
Lateral Lunges, 10 per side
Speed Skater, 8-10 total
Straight Leg Hold (flexion) with 30 pulses per side
(bench or flat elevated surface needed)
Lateral Step-Ups, 12 per side
Plank Hold 30 seconds (move to bird-dog plank if too easy)
Corey Hill Park comes complete with, you guessed it, a HILL. Go to the bottom of the green and grassy hill. Start there.
Up hill sprint for 10 seconds
30 second rest / walk down hill
Repeat 6-10 times
Cool-down walk or jog home
You might be sore for one or more days after this workout, especially if you are new to uphill sprinting. If you ARE new, begin with 6 sprints. Also, a sprint means a sprint. Give it everything you've got. If at the end of 10 seconds you aren't toasted, sprint harder.
I mean it.
It's bikini season, isn't it?
|Me hugging a tree on Corey Hill after finishing my sprints - happy to be done!|
**NOTE: If you are new to sprinting, or to running in general, start slow. Maybe a slow jog up the hill for your first try. Ease your way into it!