Speed Legends EASY 69 day challenge

“The fastest way to a snatched waist and fat a$$”

You just do 3 things:

1. Drink 32oz of water first thing in the am.
2. Quick and easy posture exercises.
3. Speed Legends “run club” workout. (workout link)

Don’t forget to take before and after pics and tag #speedlegends #sleasy69

With your body pressed up against the wall. Think “snow angle” but wall is the ground and you have to press yourself up against it. (Watch the video for more context: link)

2 rounds of : 

10 side raises:

10 bent elbow side raises. Touch pink to thigh and then bring the thumb up to your ear. 

10 Invisible latters (10 per arm)

You should feel it in the middle of upper back. A slight cramp is normal. Make sure to listen to your body and contact your doctor if you’re unsure about anything. 

“Good job, two times, that’s it” 

Sprint training program designed to a be done anywhere at any fitness level.  

The break down:

1. The Warm Up- same everyday

2. Sprint days:  Monday, Wednesday, Fridays

3 Run days: Tuesday, Thursday, Saturday

off on Sunday (not for religious purposes)

The warmup:

10 lunges forward
10 Reverse lunge back
10 lateral lunges each leg

10 meter pogo hops  (forwards)
10 meter pogo hops (backyards)

10 meter 45 degree pogo hops (forwards)
10 meter 45 degree pogo hops (backwards)

15 meter high knees down
15 meter butt kickers back

15 meter Quick times *straight leg penguin shuffle with speed*

15 meter high knee skip

15 meter Prime times * strait leg penguin shuffle with a long stride for distance*

15 meter Mario skips *for height & distance

2 min stretch as needed

 

The work out: 

RUN DAY: 30 minutes running at a pace you can hold throughout the run. 

SPRINT DAY : 10 rounds of 15 seconds sprinting/ running. Work up to your 100% by round 5.

rest 2 in between rounds. 

Don’t forget to stretch. Do it while you watch tv.

show support:

• get fit and tell everyone about it
• get some merch
• follow and tag us on social media

Here’s the warm up with gif examples. 

remember, this about moving a little move everyday and not getting hurt.

10 lunges forward & 10 reverse lunge back.

 

10 lateral lunges each leg

10 meter pogo hops forwards and back

*light & springy like jumping rope*

10 meter 45 degree  hops forwards and back

15 meter:

• high knees down and butt kickers back
• straight leg penguin shuffle with speed*
• high knee skips 
• 
• strait leg penguin shuffle with a long stride for distance* 
• 
• Mario skips *for height & distance
• 

2 min stretch as needed