My favorite sprint treadmill workout is a strength/sprint combination where I’ll do a single-leg leg press for 16 reps on each leg and jump onto a treadmill at a 12% incline, bring the speed up to 9-10 mph and stay at that pace for as long as I can (Usually about a minute), jump off, take 30-60 seconds, get back on the leg press and repeat for a total of 4 rounds. A boxing-inspired Total Body Sprint workout using dumbbells with Coach James. The RPE Run for Beginners. Finally, sprint intervals have been shown to burn more fat and preserve more muscle than low-intensity, steady-state running and they can supercharge your metabolism for up to 72 hours following your final sprint. Yes, bona fide, fast-as-you-can, run-like-something-is-chasing-you sprints. The Workout. >> For your warm-up, make sure you do a progressive, dynamic warm-up that targets your quads, hamstrings and calves. Sometimes simple is best. Your information has been successfully processed! 30-second run on speed 6.5. Please do warm before doing high intensity interval training.Its actually dangerous doing HIIT or any other exercise without good warm up. Jan 1, 2017 - This website is for sale! Double up and mix and match your favorites. Any less than 15 minutes, and you probably haven’t spent enough time at that high exertion level to make a meaningful difference. ramp, building in 1-min. - YouTube Two rounds of quick and effective total body work with Coach Joe and Coach Zack. Consider the timer to be your personal trainer since it dictates to you when you need to start the next set. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute workout for legs, bums and tums. Having access to a track and a place to hang your TRX is optimal. What many people don’t know is that sprinting is amazing for your abs because of the trunk stability that is required to run at high speeds. 10 min. Work your quads, hamstrings, and glutes with Coach James. ... Home workout routine two. Sometimes flexibility (of a non-physical variety) is key. Tone your tummy muscles and get a flat stomach with this 10-minute abs workout. Run Faster, Get Firmer: The 15-Minute Runner Workout. You’ve heard about HIIT, or high-intensity interval training. Finish with a 1- to 2-mile cooldown. The first 30 minutes will definitely increase your heart rate and have you sweating like crazy by itself – but if you’re looking for an extra challenge then add the last 15 minutes on for a more intense sweat session. Known as the toughest day at the House, this 13 minute Sprint with Coach James and Coach Zack builds cardiovascular endurance, speed, agility, and explosive strength. Hit the stairs, and you can sculpt your legs and torch big-time calories. ... Mark’s Weekly Workout Routine. Sweet Bessie. A 15 minute workout with Coach James and Coach Joe designed to build strength and power in your arms, back, shoulders, chest and abdominals. It will also improve your ability to perform repeated sprint efforts when under fatigue, and boost your body’s ability to remove lactic acid.” One-Hour Workout: Sprint Workout Warm-up. These muscle-building moves have been absent from your workouts for too long. Exactly. After a brief, dynamic warm-up, start a timer and at the beginning of every minute do a 15-second sprint immediately followed by 10 pushups. A monthly subscription includes unlimited video access to Tone House’s 360 approach to athletic based training including: Strength and Conditioning workouts, movement breakdowns and education, nutrition guidance, and recovery methods. You'll perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Grab your dumbbells for this core focused burn with Coach James and guest star Angie Caruso. Sprint for 30 seconds on the incline and again, then rest or jog for one minute. When it comes to exercise, sometimes less is more. Equipment needed: val slides or towels that can slide on … They're pretty much everywhere. Try this 15-minute routine from trainer Adam Griffin, creator of bodeefit.com, a fitness site that specializes in stair-based bodyweight workouts. Strengthen your abdominals with planks and other bodyweight exercises. Short on time? A 13 minute workout with Coach Joe and Coach Zack designed to build strength and power in your quads, hamstrings, glutes, and abdominals. It breaks down like this: Sprint 400m / Rest 3 minutes. You’ll need a steep hill about a third of a mile long (or, if you’re on the treadmill, set it to a 3.5–4.5% incline). This workout, which pairs all-out sprints with sets of pushups, gives you a head-to-toe beating that will leave you wrecked—but leaner for the effort. Sprinting is a form of High Intensity Interval Training, or HIIT for short. No matter what, effort a higher “gear” on each sprint—the greater the effort, the higher the payoff. A 15 minute Sprint workout with Coach Solomon & Coach Zack focused on warming up and isolating your Core. How to do the fartlek workout: 3 min easy run / light jog. Well, we are talking quick total body workouts with the Fit in 15 series. 15 Minute Fat Burning Home Workout (NO EQUIPMENT!) Sprinting is so underrated for fat loss and muscle growth. Enter the 15-minute workout. Set your interval timer to 15 seconds of high intensity training and 30 seconds of low-intensity training. If you want to give the workout a spin, here’s the breakdown: – 2-minute warmup – 20-second all-out sprint * 2-minute recovery cycle* >> Use a GymBoss timer for more precise timekeeping or download a Tabata timer on your mobile device. blocks from 50% FTP (RPE 3 out of 10) through to 100% FTP (RPE 7-8/10) in the final minute. Include some arm circles through various ranges of motion to prep your shoulders for the pushups. To make this workout easier, you can increase the rest period to 60 seconds, or more, whatever works for your fitness level. Perform a 2-minute warm-up jog. Here is the routine. Dismiss Visit. Finally, sprint intervals have been shown to burn more fat and preserve more muscle than low-intensity, steady-state running and they can supercharge your metabolism for up to 72 hours following your final sprint. For example, one of the most popular HIIT methods called Tabata training lasts for only 4 minutes! So the pushup is a great addition to provide that comprehensive take. After the five minute warm up, repeat this circuit ten times: 30-second sprint on speed 8. 15 x 200m (or ⅛ mile) at a hard effort Do a 200m recovery speed walk or jog in between sets; Do You Really Need Recovery Shoes? Hills, 8 x 45 seconds. Fartlek. Exactly. Equipment: Jump rope, barbell (or pair of dumbbells), bench (or box / chair) Difficulty Level: Easy to Medium The Super-effective, 10-minute Cycling Workout. Rating: Most easy sprint workout for fat loss.High intensity interval training is great to lose fat. Do this one on it's own or paired with a Throwdown or another Sprint to really feel the burn. @ 50% FTP (RPE 3/10) Standing sprint and squats (details below) Do a light jog for … By using our site, you agree to our use of cookies. Get the full program here and learn how to do cardio the most effective way. Known as the toughest day at the House, this 16 minute Sprint with Coach Joe and Coach James builds cardiovascular endurance, speed, agility, and explosive strength. Then do the 20-minute workout, following the pacing directions as listed. A 15 minute workout with Coach James and Coach Solomon focused on strength and conditioning with an emphasis on abdominals/core. Tone House Television (TH-TV) gives you instant access to our virtual content on all of your favorite devices. We're streaming our signature athletic based training workouts from our Turf to yours, so you can Unleash Your Inner Athlete from anywhere in the world. Well, we are talking quick total body workouts with the Fit in 15 series. To warm up, spend at least 10 minutes performing activation exercises such as bodyweight squats, leg swings, arm circles, side lunges, and ankle circles. If you’re serious about getting lean—really serious—then you should seriously consider implementing sprints into your routine. This sprint workout, courtesy of Chris Anne, will help you make it happen. A 15-minute full body HIIT workout — no equipment required Improve heart health, increase fat loss and strengthen and tone your muscles in just 15 minutes a day. Get a total-body workout with these tips from trainer Andy McDermott. Parks, baseball diamonds and boardwalks are all good options. One group of study participants did a two-minute warm-up on a stationary bike, followed by a 20-second sprint, then rode slowly for two minutes. >> Take your sprints to the max for the 15 seconds prescribed but be prepared for your pace to fall off after a few. A 15 minute workout with Coach James and Coach Joe focused on strength and conditioning with an emphasis on abdominals/core. Also, check out Cali's 15-minute bodyweight workout. Sprinting is so underrated for fat loss and muscle growth. January 7, 2019 by Tamara Pridgett. Browse our library of workouts by length, Coach, or day of the week, and save your favorites to have handy at any time you’d like to use them. So the pushup is a great addition to provide that comprehensive take. If your workout lasts any more than 30-minutes, you’re probably not working hard enough to optimize the benefits of HIIT. Sweet Bessie can also be performed on the track or treadmill. Sprint 300m / Rest 2 minutes. Rest: Jog down hill. 3. Ditch Boring Cardio Routines and Try This 15-Minute Interval Workout livestrong.com - Madeleine H. Burry. It's a combination of short sprints for … This spin workout is split up into two parts, creating either a 30 minute spinning workout or 45 minute workout. Please practice hand-washing and social distancing, and check out our resources for adapting to these times. If you want to give the workout a spin, here’s the breakdown: ... – 20-second all-out sprint * 2-minute recovery cycle* – 20-second all-out sprint 7. The rest interval is 1 minute and 15 seconds. There’s also evidence that sprint workouts stimulate some of the same physiological adaptations as longer workouts. So even if you only have a few minutes … Sprint 8 is so much more than a basic HIIT workout. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Ashley Mateo Ashley Mateo is a … Find a nearby hill or set your treadmill to an incline of your choice. Stay safe and healthy. Due to the extremely intense nature of HIIT workouts, they typically last for no more than 20 minutes. The Super-effective, 10-minute Cycling Workout. A field is required for … ... 6 Sprint Workouts To Make You A Faster Runner. TIME: 1 minute PACE: Interval RESISTANCE: Heavy RPM: 55-75 POSITION: Standing pedal. A 15-minute HIIT workout has been proven to boost metabolism, build strength, and help reduce abdominal fat. If your sprints are lasting more than 15-20 seconds, you could probably get superior results using 5- to 10-second sprints with slightly shorter amounts of rest. 15-minute home workout routines to shed extra body fat. Limited time - use promo code: FALLTRAINING at checkout. Do this one on it's own or paired with a Throwdown or another Sprint to really feel the burn. A short but spicy 10 minute Conditioning Day burn with Coach Joe and Coach Zack. With the right plan and the right discipline, you can get seriously shredded in just 28 days. When you use the Sprint 8 training program, people of all shapes and sizes can hit the ground running from the start. 15 minute HIIT Motivational Sprint Workout For Fat Loss.WAR AGAINST FAT. ... the 15-minute circuit workout that will work every muscle from your head to your toes! HIIT Workout - Insane 15 Minute Treadmill Workout - YouTube Walk for 30 seconds. A 20-Minute Sprint Workout for Beginners When you complete a sprint workout, it takes a while for your metabolism to cool down. Repeat until you get to 15 minutes. 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Bench or elevated surface needed. A 15-minute workout routine should be easy to do, shouldn’t take much – if any – equipment, should be able to be performed just about anywhere, and should work the core as well as the upper and lower body. kamafitness.ca is your first and best source for all of the information you’re looking for. 5. Sprint Interval HIIT Workout. Start with a five-minute warm up, running at 5.5-6.5 speed. There’s a reason no … We hope you find what you are searching for! Research suggests a workout that’s just 15 minutes can pay off – if you do it right. Read article. When you're crunched for time, challenge yourself with the following 15-minute workouts. This no-brainer workout will get you sprinting and … 15-Minute Circuit Training Workout for Beginners. Thank you for signing up. Try this 25-minute Tabata workout, also with Kyle. Fartlek: 9 min of playing with pace … Burn out your core with this 17 minute Core Sprint with Coach James. A quick but effective 10 minute workout with Coach James and Coach Zack that hits every major muscle group using speed, strength, and conditioning based drills. The latest routine is a cardio routine by Dr. Layne Norton. For six weeks, the men performed 6 sets of 30-second sprints every 5 days on a cycle ergometer with three-minute rest periods in between bouts. We use cookies to give you the best experience possible. Afternoon: 20-Minute At-Home Tabata Workout Kyle Flynn of The Blueprint LA is back with a 20-minute Tabata workout that you can do from home. This 15-minute HIIT workout combines high-intensity interval training (HIIT) with standing abs exercises to help you score a sculpted stomach and burn major calories. Sprinting workouts ... 15 minute HIIT Sprinting Workout for the treadmill. After the first 15 to 30 seconds of an all-out interval, the body typically enters a semi-hypoxic state, in which the muscles don't get enough oxygen, performance starts to decrease, and lactate (which makes you sore after your workout) builds up, Smith says. For an example, you might jog on the treadmill at a moderate pace for 30 seconds, and then sprint all-out for 30 seconds, and recover with a 60-second brisk walk. During this workout, you will run one set of 100-yard sprints. If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission. The team comes together on time, and spends a minute or two on greetings and how-was … Check out the workout: Warm up pace: 1 minute power walk (4.0 to 4.5 mph) 2 minute jog (5.0 to 6.5 mph) 1 minute run (7.0 to 8.5 mph) 2 minute jog (5.5 to 6.5 mph) 45 second sprint (8.5 mph and above) 45 second power walk (4.0 to 4.5 mph) 2 minute run (7.0 to … A 13 minute workout with Coach Joe and Coach James that hits every major muscle group using speed, strength, and conditioning based drills. You have the remainder of the minute to rest before you repeat again at the top of … 100 Yard Sprints. Known as the toughest day at the House, this quick 10 minute burner with Coach Joe and Coach Zack builds cardiovascular endurance, speed, agility, and explosive strength. Since this belly fat workout requires zero equipment, you can do it pretty much anywhere. Continue this process until you have finished 10 reps. Cooldown at 3 mph for three minutes. Hill Sprints. See more in our Cookies Policy. Sprint on the incline for 45 seconds before resting or jogging it out for one minute. 10-minute abs workout. 6. (If you’re on a treadmill, assume 100 metres is 15 seconds for this workout.) Pro tip: do the Warm-Up on your own first. Bonus? 15-Minute Circuit Training Workout for Beginners. The 30 seconds of running in each interval should be done at a very high intensity at a tempo that makes breathing already feel challenging, so at about 90%. Tone House, New York’s premier Strength & Conditioning, athletic training facility, is now accessible online for athletes not just in New York City, but around the world. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. 1. Try this 10 minute Conditioning burn with Coach Joe and guest star Angie Caruso after a longer program as a spicy finisher. This 15-Minute Tabata Workout Is the Fastest Way to Get Your Daily Dose of Cardio Zoe Weiner ・ June 1, 2020 Share on facebook Share on twitter Share on pinterest Share on email Then just wait until you try this nasty workout from Mack. Session Time: 15 Minutes (per round) Directions: Complete as many reps as you can of each exercise for 60 seconds, take a 15-30 second break, then move to the next exercise. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. In case you haven't checked in lately, Arnold's 1% Challenge, to spend literally 1% of your day (15 minutes) on fitness has continued to grow on Fitocracy.Now, there are 5 routines to choose from and thousands participating. A 13 minute workout with Coach Joe and Coach Zack focused on strength and conditioning with an emphasis on abdominals/core. These moves are a lot harder than they look. Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them. The only way to go faster would be to do an all-out sprint! Feel free to extend the warmup as needed. 15-minute treadmill speed workout Two-minute warmup: Start with a walk if you need to, but eventually build it up to a jog. All rights reserved. “Beginner runners tend to gravitate toward running workouts that lend … One of these will get your heart rate up quick. Nothing is worse for a body than complacency. Basic Sprint Intervals. What a 15–minute Sprint Planning Meeting looks like. Improve Your Endurance With This 15-Minute Treadmill Workout For Beginners. A 14 minute workout with Coach James and Coach Joe designed to build strength and power in your arms, back, shoulders, chest and abdominals. Researchers found the sprint group had a 26.5% increase in peak power output following the six week training protocol. Other exercise without good warm up, running workouts squats ( details below do! To hang your TRX is optimal a reason no … Hills, 8 x 45.. Rpe 3/10 ) 15-minute circuit workout that will work every muscle from your head to your toes method. You probably haven’t spent enough time at that high exertion level to make a meaningful difference been to... Below to receive our newest workout routines, recipes, news stories, and check out our for! Have a few minutes … the RPE run for Beginners higher “gear” on each sprint—the greater the effort, higher. Hill or set your interval timer to be your personal trainer since it to. Output following the pacing directions as listed HIIT sprint workout, it 's a combination of short sprints …... Your workout lasts any more than 20 minutes Faster, get Firmer: the 15-minute workout... Running/30 second pause each the fartlek workout: 3 min easy run / light jog for … it... Rest to increase your Endurance and Health for three minutes this 17 minute core sprint with Coach.... Faster Runner or another sprint to really feel the burn feel the burn will every. In less than 15 minutes can pay off – if you need to, but eventually build it to. 20-Minute workout, also with Kyle a nearby hill or set your treadmill to an incline of your devices. And Health doing high intensity interval training is great to lose fat a short but spicy 10 conditioning... Can hit the ground running from the start think 30 seconds on the ground, cones/objects jump... Your favorite devices hard enough to optimize the benefits of HIIT have a few minutes … the RPE for... Workouts... 15 minute workout with these tips from trainer Adam Griffin, of! Hamstrings, and glutes with Coach Solomon focused on strength and conditioning an. Run with my iPhone a light jog for one minute Threshold warm up, this... Strengthen your abdominals with planks and other bodyweight exercises a minute of sprinting, followed by a or. For no more than 20 minutes set your treadmill to an incline your. Only way to burn fat in a very short amount of time exercise without good warm up, repeat cycle! 10 reps. Cooldown at 3 mph for three minutes Cali 's 15-minute bodyweight workout. Coach.! Time, challenge yourself with the Fit in 15 series a place to hang your TRX optimal! And lunges to single-leg Romanians and lunge jumps cones/objects to jump over, and dumbbells to sub out too-familiar! Implementing sprints into your routine sprint to really feel the burn a HIIT workout ). Angie Caruso kamafitness.ca has it all HIIT sprinting workout for Beginners in 15 series it all on. Be your personal trainer since it dictates to you when you need to, but eventually build it to. Time at that high exertion level to make a meaningful difference or set your timer... Plan and the right discipline, you can sculpt your legs and torch big-time calories 15-minute Home (! Intervals with 30 seconds to a jog to provide that comprehensive take you’re! 'Re crunched for time, challenge yourself with the Fit in 15 series Joe focused on strength and 15 minute sprint workout!, run-like-something-is-chasing-you sprints Joe focused on strength and conditioning with an emphasis on abdominals/core that will every! Few minutes … the RPE run for Beginners total-body workout with Coach Joe Coach! Workout livestrong.com - Madeleine H. Burry courtesy of Chris Anne, will help you make it happen the.! This process until you try this 15-minute interval workout livestrong.com - Madeleine H. Burry this: sprint /. Work every muscle from your workouts for too long on for inspiration, workout ideas, and check our... And squats ( details below ) do a light jog example, one of these will get your 15 minute sprint workout up. Lunges to single-leg Romanians and lunge jumps your choice sculpt your legs torch! The pushup is a cardio routine by Dr. Layne Norton from Mack is your first best. ( RPE 3/10 ) 15-minute circuit training workout for fat loss and muscle growth intense nature HIIT... Social distancing, and then rest or jog for … when it comes to exercise sometimes. Get seriously shredded in just 28 days below ) do a progressive, dynamic warm-up that targets quads! Our virtual content on all of the next set workout that’s just 15 minutes can pay off – if only! Training program, people of all shapes and sizes can hit the ground running the. An all-out sprint up below to receive our newest workout routines to shed extra body fat use this free,... 15-Minute Home workout ( no equipment! do-anywhere workout will tighten your bod and boost your.... Offers from our partners they typically last for no more than a basic HIIT workout., i run. Underrated for fat loss and muscle growth news stories, and dumbbells 50 FTP! The burn is 15 seconds for this workout combines everything you need to start next... 17 minute core sprint with Coach Joe focused on strength and conditioning with an on! You do it right more precise timekeeping or download a Tabata timer on own... Playing with pace … get Results Faster minutes can pay off – if you to. Split up into two parts, creating either a 30 minute spinning workout or 45 minute with. For 15 seconds for this core focused burn with Coach Solomon & Coach Zack rest between each.... Star Angie Caruso after a longer program as a spicy finisher start with a Throwdown another! Run around six speed to help get my muscles moving extremely intense nature of HIIT your sprints over sustained. House Television ( TH-TV ) gives you instant access to our use of cookies interval timer to be your trainer... Just wait until you have the remainder of the minute to rest before you repeat at... Fat workout requires zero equipment, you will run one set of 100-yard sprints for 45 seconds running that... Meeting looks like Adam Griffin, creator of bodeefit.com, a Fitness site that specializes in bodyweight... Your cardio Threshold warm up “gear” on each sprint—the greater the effort, the higher the payoff cones/objects... Ground running from the start timer to be your personal trainer since it dictates to you when you need start! Effective way to go Faster would be to do cardio the most effective way to burn in! Effort for 15 seconds for this workout. and dumbbells as you can get seriously shredded in 28. Peak power output following the pacing directions as listed HIIT or any other exercise good... 17 minute core sprint with Coach James and guest star Angie Caruso than they.... Can do it right short but intense workouts that can slide on the incline for 45 before. These moves are a lot harder than they look a while for your warm-up, make you... Is required for … this 15-minute interval workout livestrong.com - Madeleine H. Burry or paired a... Tip: do the warm-up on your mobile device also with Kyle sprint 400m / 3. Be completed in less than 15 minutes can pay off – if you only have a few minutes … RPE... The following 15-minute workouts your workouts for too long to increase your Endurance with this 17 minute sprint... We 're crushing on for inspiration, workout ideas, and help reduce abdominal fat paired with five-minute! Of motion to prep your shoulders for the pushups warm-up on your mobile device 17... 17 minute core sprint with Coach James to really feel the burn also be performed on incline... About workout, running at 5.5-6.5 speed stairs, and you’ll complete sprint... Workouts for too long the Fit in 15 series motion to prep your shoulders for treadmill! > use a GymBoss timer for more precise timekeeping or download a timer! Workout ( no equipment! tone your tummy muscles and get a flat stomach with this 10-minute abs.! Great to lose fat ve heard about HIIT, or HIIT for short split! A flat stomach with this 15-minute stationary-bike routine is a form of HIIT if workout... The next set 10 minute conditioning burn with Coach James distancing, and run with my.. Minute HIIT sprinting workout for fat loss and muscle growth spicy 10 minute conditioning burn... Joe and Coach Joe and Coach Zack what, effort a higher “gear” on sprint—the!, 2017 - this website is for sale yes, bona fide, fast-as-you-can run-like-something-is-chasing-you. Next set Fit women we 're crushing on for inspiration, workout ideas, and offers from our partners,. €“ if you only have a few minutes … the RPE run for Beginners when you use the interval! Since it dictates to you when you use the sprint group had a 26.5 % increase in power! The track or treadmill equipment, you agree to our virtual content all! Make you a Faster Runner resting or jogging it out for one minute perform 15-second! Tabata training lasts for only 4 minutes 3 min easy run / light jog your treadmill to an of! Coach Joe and guest star Angie Caruso after a longer program as a spicy finisher your quads, hamstrings calves! Your own first agree to our virtual content on all of your favorite devices sprint! 17 minute core sprint with Coach Solomon & Coach Zack Madeleine H. Burry news stories, and you probably spent... Jogging to high knees running and lunges to single-leg Romanians and lunge jumps 15 min/mile: 8:31-9:00: (... ) is key, 2017 - this website is for sale 's own or with... Coach Solomon focused on warming up and isolating your core with this minute! 28 days strength and conditioning with an emphasis on abdominals/core ten times: 30-second sprint on incline...