Challenge Yourself With this Full Body Sprint Workout

This post is sponsored by Zappos.

Sprinting is one of the absolute best equipment-free ways to break a sweat and get fitter and faster in a hurry.

This workout combines sprints with a few other select bodyweight exercises for an incredibly efficient full body workout you can do nearly anywhere. All you’ll need is a bench or a plyo box, some comfy workout clothes and shoes, and you’ll be good to go!

Gear up with some awesome Brooks running shoes and clothes and challenge yourself with this sprint workout:

Workout Instructions

Repeat this sequence four times, working as fast as you possibly can:

1 100 meter sprint (about the length of a football field)
15 push ups
15 squat step ups
20 v up in/outs
20 plank hip dips

Make sure to give this workout your all! The harder you work, the more you’ll get out of the workout, and the closer you’ll get to crushing all of your fitness goals.

Work Out in Comfort and Style

There’s nothing more annoying than working out in uncomfortable clothes or shoes that either don’t fit well or simply aren’t meant for the activities you’re doing.

That’s why I was so impressed at how light and comfortable these Brooks Revel shoes felt when pushing myself through this sprint workout. And trust me, I’m picky when it comes to what I wear when I’m working out! The shoes allowed me to sprint as fast as I could without worrying at all about them, and even better they were so comfy I just wore them out for the rest of the day.

You can find Brooks Revel shoes (both the men’s and women’s versions) and the Brooks outfits in this post on Zappos,com, my absolute favorite place to get shoes and workout gear because of their awesome customer service and seriously fast shipping.

Because who wants to wait for weeks when ordering something online?

Brooks outfit:

Shoes: Brooks Revel
Top: Brooks Distance Tank Top
Leggings: Brooks Greenlight Capris


Exercise Descriptions


How to do it: Run as fast as you can for about the length of a football field.

Brooks outfit:
Shorts: Brooks 3″ Shorts
Tank top: Brooks Distance Tank Top

Push Ups

How to do it: Start in a push up position, with your shoulders directly over your hands. Tighten your abs, glutes and quads, then lower yourself down so that your chest touches the floor. Push yourself back up into the starting position and repeat.

Beginner version: Place your hands on an elevated surface to make it slightly easier.

More advanced version: Place your feet on an elevated surface for an added challenge.

Squat Step Ups

How to do it: Stand in front of a plyo box, bench, or elevated surface. Step up onto the surface with one leg, following with the other leg. Step back down, then immediately squat down. Repeat, starting with the other leg.

V Up In/Outs

How to do it: Lie on your back with your hands by your side. Pulling your belly button towards the ground, tuck your knees towards your chest and raise your head and hands off of the floor. Extend your legs until they’re straight in front of you, continuing to press your back into the ground. Return your legs to the tuck position. That’s one rep.

Plank Hip Dips

How to do it: Get into a forearm plank with your shoulders directly over your elbows. Continue holding this position, then swivel your torso to one side, bringing your hip down until it touches the floor. Return to the top plank position then swivel your torso to the opposite side. Make sure to keep your core tight the entire time.

Work hard!

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