The fast-paced training plan to quickly get shredded.
Lunges are a great functional exercise for combining lower-body strength with improved walking and running patterns as well as building muscle and burning fat.
To perform lunges, begin standing with your feet hip-width distance apart. Step forward with your left foot, and lower your right knee toward the ground to lower your whole body until your right knee is about two inches off the ground. Push through your left foot, and step forward with your right foot to repeat on the other side. Repeat for maximum repetitions.
To perform V-ups, begin seated on the floor with knees bent and feet flat on the floor. Extend your legs outward and straighten them. Raise your arms overhead, and lower your torso back toward the floor. Lower your legs and your torso until each is roughly six inches off the floor. Sit up until your hips make roughly a 90-degree angle, keeping your torso and legs straight the whole time. Repeat for maximum repetitions. Stop when you cannot keep your core engaged throughout the movement.
To set up your sprints, map out roughly 50 meters of clear distance for your sprint runway. Perform five sprints, stopping at 50 meters, but aiming for maximal speed. Take 30 to 60 seconds between each sprint. You can increase the distance as you improve, but it's better to focus on increasing the speed in the context of this exercise. You can also perform up to 10 sprints if you need additional progressions.
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