Scribd
Upload
219 views

Fighter Sprint Workout Program

The document provides information on a fighter sprint workout program. It includes 5 different workout routines that involve bodyweight exercises combined with short, intense sprints. The workouts are designed to improve conditioning and accelerate fat loss. Safety tips are provided, and instructions explain how to incorporate the workouts into an existing fitness routine or training program.

Uploaded by

Geoff Stravens
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
219 views

Fighter Sprint Workout Program

The document provides information on a fighter sprint workout program. It includes 5 different workout routines that involve bodyweight exercises combined with short, intense sprints. The workouts are designed to improve conditioning and accelerate fat loss. Safety tips are provided, and instructions explain how to incorporate the workouts into an existing fitness routine or training program.

Uploaded by

Geoff Stravens
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 9

Fighter Sprint Workout Program

www.FighterAbs.com 1
Fighter Sprint Workout Program

Disclaimer
The information provided in this workout program is for
educational purposes only. The author is not a doctor and this
information shouldn’t be taken as medical advice. You should
get a physicians approval before attempting any of the
information in this program. This program is designed for
healthy adults of 18 years and older. If you have any existing
injuries, conditions or health issues, please seek your
physician’s approval before attempting any type of information
in this program. The author is not liable or responsible for any
damages, resulting from the use of this program. The user
acknowledges any risk of injury, caused or alleged, with the use
of this information. If your physician advises to not use the
information provided in the program, please abide by those
orders.

All rights reserved. No part of this publication may be


reproduced, transcribed, transmitted, or translated in any
language, without the written permission and signature of the
author.

www.FighterAbs.com 2
Fighter Sprint Workout Program

Welcome
Welcome to the Fighter Sprint Workout Program. You are
going to witness some very intense workouts but you will also
be enjoying the results you get from this program. During the
workouts I will be using m=meters to describe the distance for
the sprints. When sprinting, make sure you are going ALL OUT
on the sprints. They are short sprints, so make them intense. If
you would like to perform the workouts indoors, then just
replace sprints with running in place as fast as you can. This is
a great substitute if the weather isn’t so great.

Here are some tips before starting:

 If anything hurts while performing an exercise, stop doing


it immediately. If you need any exercise alternatives, feel
free to email me at [email protected]

 If you aren’t sure on how to perform an exercise, be sure


to get instruction from a certified personal trainer.

 Make sure to perform one of the Mobility Warm Up


routines that I present in my “Get Mobility Like A Fighter”
videos before starting any of the workouts in the
program.

 If you are just starting out and you’re choosing which day
you are going to perform a workout, make sure there is a
day of rest between workout days.

For Example:

Monday – Workout
Tuesday – Rest
Wednesday – Workout
www.FighterAbs.com 3
Fighter Sprint Workout Program

Thursday – Rest
Friday – Workout
Saturday – Rest
Sunday – Rest

 Make sure you are being active during your rest days. Go
for a long walk, bike ride, play a sport, etc.

 Cool down appropriately after completing a workout by


foam rolling or stretching.

How To Incorporate These Workouts Into An Existing


Program

There are many ways you can put these workouts into
your program. You can use the sprint workouts to replace
a cardio/conditioning day or perform the workouts as a
metabolic finisher at the end of a workout. Which makes a
good fit at the end of a routine you are currently
following.

If you are following a strength routine, you can put these


workouts on a “conditioning day” or you can use them as
an intense finisher after your main strength exercises.
This will help accelerate fat loss like nothing else.

If you have a specific program you are following or


currently competing in a sport and you want to better fit
this into your routine then shoot me an email at
[email protected] Make sure you provide your
workout schedule in detail so I can give you the best
results.

To your success,

-Andrew Raposo, CPT


www.FighterAbs.com 4
Fighter Sprint Workout Program

P.S. If you would like the most cutting edge and up to date
information on getting the best set of ripped abs possible,
follow me on some of my other sites to keep yourself
updated.

www.AndrewRaposo.com

Youtube

Facebook

Twitter

Instagram

www.FighterAbs.com 5
Fighter Sprint Workout Program

Workout #1 – Full Body Sprint


Conditioning
A1 – Sprint – 50m
A2 – Push Ups – 10 Reps
A3 – Sprint – 50m
A4 – Plank Side Touches – 10 Reps Each Side
A5 – Sprint – 50m
A6 – T-Push Up – 10 Reps Each Side
A7 – Sprint – 50m
A8 – Mountain Climbers – 20 Reps Each Side
Rest 1 Min

Repeat this circuit for a total of 3 Rounds. Rest as


needed during the workout.

www.FighterAbs.com 6
Fighter Sprint Workout Program

Workout #2 – Crawl Into Sprints


A1 – Forward Crawl – 25m
A2 – Sprint – 100m
A3 – Backward Crawl – 25m
A4 – Sprint – 100m
A5 – Box Plank – 10 Reps Each Side
A6 – Sprint 100m
Rest 1 Min

Repeat this circuit for a total of 4 Rounds. Rest as


needed during the workout.

Workout #3 – Fighter Sprint


Conditioning 101
A1 – Sprint – 100m
A2 – 1-2 Punch Sprawl – 30 Sec
A3 – Sprint – 100m
A4 – Burpees – 30 Sec
A5 – Sprint – 100m
A6 – Mountain Climbers – 30 Sec
Rest 1 Min

Repeat this circuit for a total of 4 Rounds. Rest as


needed during the workout.

www.FighterAbs.com 7
Fighter Sprint Workout Program

Workout #4 – Sprint Tabata


A1 – Sprint – 20 Sec
A2 – Walk – 10 Sec
A3 – Sprint – 20 Sec
A4 – Walk – 10 Sec
A5 – Sprint – 20 Sec
A6 – Walk – 10 Sec
A7 – Sprint – 20 Sec
A8 – Walk – 10 Sec
A9 – Sprint – 20 Sec
A10 – Walk – 10 Sec
A11 – Sprint – 20 Sec
A12 – Walk – 10 Sec
A13 – Sprint – 20 Sec
A14 – Walk – 10 Sec
A15 – Sprint– 20 Sec
A16 – Walk – 10 Sec

Perform this workout for only 1 Round. If you are really


pushing yourself on the sprints, then this can be a very
intense workout and all you need is 1 Round. Rest as
needed during the workout.

www.FighterAbs.com 8
Fighter Sprint Workout Program

Workout #5 – Fighter Sprint


Countdown
Perform each exercise for a set of 10 reps, the next set
will be 9 reps, and the next set will be 8 reps, all the way
to 1 rep.

A1 – Burpees – 10 Reps… 1 Rep


A2 – Plank To Push Up Position – 10 Reps… 1 Rep
A3 – Sprint – 50m

Perform the third sprint exercise right after the first 2


exercises for every round.

Rest as needed during the workout.

www.FighterAbs.com 9

You might also like