WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Complete 3 rounds of each circuit. Rest the same amount of time to double the amount of time it took you to complete the circuit. Rest 2-3 minutes between circuits.

CIRCUIT #1:
Sprint Suicide
20-50ft Lateral Crawls
10-20 reps per side Bicycles

CIRCUIT #2:
Shuffle Suicide
3-5 reps each way Circle Crawls
10-20 reps Full Body Crunch

CIRCUIT #3:
Carioca Suicide
20-50ft Forward/Backward Crawl
10-15 reps per side Oblique V ups

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

This is a great variation of the resisted sprint workout.

For all the suicides, beginners can do a 2 cone suicide, intermediate a 3 cone suicide and advanced a 4 cone suicide. For every one, the final cone will be about 50ft from the starting point.

EXERCISE DESCRIPTIONS:

Suicide – Sprint, side shuffle and carioca as fast as you can while maintaining good form. Start at one cone and go to the first cone. Then come back to the start and then quickly go back to the second cone. Return to the starting cone and then shuffle to the third cone and come back to the start. Always start with the closest cone even if you are only doing a two cone suicide.
Lateral Crawls – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Place your hands close together and your feet about shoulder-width apart. Then step your left hand to the left so your hands are apart as you step your right foot together withyour left. Then step your right hand to meet your left hand as you move your left foot to the left. Keep moving the opposite arm and leg laterally until you’ve completed your 20-50ft then crawl laterally back.

Bicycles – Lie on your back with your legs out straight in front of you and your hands behind your head. Lift your legs up off the ground. Beginners may need to keep their feet up higher while more advanced exercisers will be able to keep their feet only an inch or two off the ground. Bring your right knee into your chest, keeping the left leg off the ground. As you bring the right knee in, crunch the upper body up and bring the left elbow up and across to touch your right knee. Then straighten you right knee out and bring your left knee in as you rotate your left elbow to the ground and your right elbow to your left knee. Keep rotating and alternating touches until all reps are complete.

Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

Full Body Crunch – Lie on your back with your legs out straight. You can place your hands behind your head or across your chest. Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. Keep a space between your chin and your chest as you lift your shoulder blades up off the ground. Crunch both your lower and upper body together then relax your upper body back down as you kick your legs out straight. Do not touch your heels to the ground until all reps are complete. Beginners may need to keep their feet up higher in the air while more advanced exercisers will kick their legs out close to the ground, keeping them only an inch or two up off the ground. After you kick your legs out, crunch everything back together.

Forward/Backward Crawl – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Then step forward with your right foot and left hand. Keep alternating moving the opposite arm and opposite leg together. Once you’ve crawled forward the 20-50ft, you will then reverse the crawl. Take a small step back with your right foot as you step back with your left hand. Take small steps, especially moving backward. If you reach too much with your leg, you are going to put more strain on your shoulders and your movement will get off. The opposite arm and leg need to move together. Keep your knees close to the ground as you move backward. Beginners may need to perform a baby crawl from their knees and hands.

Oblique V ups – Lie on your side with your bottom arm out in front of you just below shoulder height. Angle your straight legs a bit out in front of you, stacked one on top of the other. Keep your legs together. V up on your side reaching your top hand toward your toes. Lift your legs up as high as you can as you sort of prop yourself up on your bottom arm. Relax back down and repeat.