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Obi Obadike - Sprinting BurpeeYou have probably read so many sprinting articles about the benefits of sprinting that you are probably so tired of reading them or hearing me preach how great sprinting is. Well the reason I have written so many sprinting articles is because it is one of the most efficient cardio workouts you can do for burning calories, losing fat and building lean muscle simultaneously.

Sprinting works your glutes, abs, back, arms, hamstrings, quads,calves,etc.  The great thing about sprinting is you don’t have to the run the workouts full speed to really get a quality workout. I always recommend never doing sprints more than 75 percent speed for injury preventive purposes so you don’t pull a hamstring or groin particularly since your body isn’t conditioned to run full speed and also frankly it isn’t necessary for training purposes.

Imagine adding an extra cardio component to your sprints to really push your body. Well I came up with a special workout that will really help to push your cardio routine and help influence you to burn more calories in your workout as and get leaner and I call it Sprint Burpees and these are gassers meaning these will take you out physically.

Sprint-Burpees is a workout that is not easy to do but when you get done you will feel this work your entire body and help increase your endurance levels while burning calories and building lean muscle. You should be able to finish this workout in about 30 to 35 minutes and burn at least 600 to 700 calories.

How To Perform A Burpee:   You would start off in a standing position and drop in a squat position with hands near the ground.  Kick your feet back out with hands still on the ground in front of you and then kick your feet back in and then return in the squat position. From the squat position stand straight up and jump in the air with your arms straight out. Burpees is also known as squat thrusts!!!

Here is the weekly Sprint Burpee routine:

Special Note: Do all sprints at 50 to 60 percent speed and do not do these full-speed to prevent injuries.


8 x 100 Meter Sprints- After each sprint you do five burpees so you would sprint a 100 meters and walk back to the starting line and before starting the next sprint you would do five burpees and then proceed to the next sprint.

– This would be a total of 40 burpees


10 x 100 Meter Sprints- After each sprint you do five burpees. So you would sprint a 100 meters and then walk back to the starting line and before starting the next sprint you would do five burpees.

– This would be a total of 50 burpees


12 x 100 Meter Sprints- After each sprint you do five burpees. So you would sprint a 100 meters and then walk back to the starting line and before starting the next sprint you would do five burpees.

– This would be a total of 60 burpees

Obi Obadike

Obi is a Celebrity Trainer to celebrities such as Actor- Morris Chestnut, Sports host- Stephen A Smith and many others. He is also an Endorsed Spokes model, Motivational Speaker, Fitness Expert/Writer/Author and Fitness Personality as well as on-Camera host who has graced over 40 fitness magazine covers and written more than 150 articles over the past 5 years and making him one of today’s most successful fitness experts and fitness personalities. He was named writer of the year for the largest fitness site in the world in in Dec of 2012. He is one of the most published fitness experts and fitness personalities over the past 5 years. Obi also has an online personal training business called Perfect Anatomy personal training with a mission to help people become more fit and healthy in their respective lives.

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Hard Work Pays Off – Simeon Panda Buys Dream Car



About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status.
He regularly judges physique, modelling and bodybuilding shows all over the world.

Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New Yorks most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

Credit: Simeon Panda

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Mike Rashid Talks Bossing Up



If you and your squad ain’t living the life you want yet… Tag your squad….

Credit: mikerashid

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Deanna Robinson Talks Health and Fitness to Young Girls at The P.E.A.R.L.S. Inc.



About The P.E.A.R.L.S. Inc.

P.E.A.R.L.S. is a female mentoring group established in 2011 under the leadership of the founder, Hope Kent. The acronym P.E.A.R.L.S. translates to Purposefully Empowering And Reaching Little Sisters. This group educates female students in the 5th and 6th grades by giving them a positive outlook on life through adult female mentoring, lectures, workshops, physical activity and practical application. In 2013, P.E.A.R.L.S. implemented the Petite P.E.A.R.L.S. to begin mentoring young ladies in the 3rd and 4th grades.

“It’s awesome hearing so many young girls saying “Thank you so much Mrs. Robinson!!!” I was thrilled to teach the girls of The P.E.A.R.L.S. Inc., about health and fitness today, taking them through a fun workout!”

About Deanna

She is the Queen of #TeamFabBody, your favorite trainer and most of all a one of a kind motivator. Meet Deanna Jefferson! Deanna is a graduate of University of Maryland, College Park, where she received her Bachelor’s of Science degree double majoring in Kinesiology and Public & Community Health. She has over eight years of health and fitness experience and is currently the sole proprietor of Deanna Jefferson Fitness and owner of Fab Body Factory gym in Upper Marlboro, Maryland. Deanna has had the joy of working with an array of celebrity and VIP clientele including media personality Free, Debra Lee (CEO of BET Networks), Skylar Diggins (WNBA star), Karrueche (Model), Mila J (Recording Artist), Dawn Richard (Danity Kane/Dirty Money), Rob Riley (VH1’s Hit The Floor), Karen Civil (Blogger/Cultural Architect), Africa Miranda (Bravo TV), Bridget Kelly (Recording Artist) and The Washington Redskins.

Deanna also conducts fitness training for men, women and children through her group exercise and personal training programs, and she stresses the importance of a clean diet through her meal planning and nutrition consultation services. Deanna draws from her experiences as a former NCAA collegiate athlete in competitive cheerleading/tumbling and acrobatics, and from her experiences working with both athletes and non-athletes alike.

Deanna is highly qualified as a health and fitness expert, working over 11,000 active hours in her career field. She holds a nationally accredited personal training certification from the American College of Sports Medicine (ACSM). Deanna is also a licensed coach holding a professional-grade coaching license from the United States All-Star Federation (USASF), the national federation that governs competitive all-star cheerleading in the United States. She has additional specialty certificates and education in: First Aid; Adult and Infant/Child CPR and AED; Health, Safety, and Nutrition; Health Programming and Planning; Health Behavior; Women’s Health; and Drug Use and Abuse.

Deanna was named an official NIKE trainer in 2012 and and has taken part in several small and large scale fitness campaigns and events. She instructs a weekly Nike Training Club (NTC) class in DC’s flagship Nike store and led the warm-up for 15,000 women at the inaugural Nike Women Half Marathon in Washington, DC in April 2013. Deanna also instructed a large scale NTC workout for over 300 fitness enthusiasts on center court of New York’s renowned Barclays Center. Deanna is also the resident fitness contributor for Black Enterprise Magazine and was named “Top 30 Under 30” by WKYS 93.9 FM, “30 Under 30” by Refinery29, and Woman of the Year by Stiletto Woman Media, a Forbes-ranked leadership-centric lifestyle improvement company for modern working business women. Deanna was also featured as an expert panelist at the 20th annual NBC Health and Fitness Expo on “How to Lose Weight and Keep it Off”, and has been featured in Black Enterprise Magazine, JET Magazine, Oxygen Magazine, The Washington Post, The Washingtonian, The Examiner, Fox 5 News and several local and national blogs. Through her amazing energy and passion for health and fitness, Deanna has been able to capture an entire region with her charismatic style of workouts and vivacious personality.

Deanna is a strong believer in giving back and shares her passion of health and fitness by working with several non-profit organizations including the High Tea Society, Usama Young’s Youth Foundation, Women of Noble Character, The Girl Scouts of America, Maryland Multicultural Youth Center, and United Communities Against Poverty. In addition to the list of organizations that she supports, her Fab Body Factory has become a loyal supporter of the Washington, D.C. Turkey Trot that occurs every Thanksgiving. In 2011, the Fab Body Factory team raised over $7,000 and received an official thank you letter from the S.O.M.E. (So Others Might Eat) Organization. Deanna instructs workplace wellness programs at the American Medical Association, and has also served as a research assistant at Children’s Hospital Department of Research Center of Genetics, where she assisted in the execution and evaluation of an exercise intervention in insulin-resistant minority adolescents.

As Deanna advances through her career, she will continue to grow her brand and has goals of positioning herself as one of the most sought after trainers in the country. By setting her brand in the public eye with celebrity and VIP clientele, and large media appearances, she realizes that she can be a positive influence and inspiration to people of all walks of life. Where does the passion come from? Deanna states, “God has given me a fervent enthusiasm and charisma to lead people to more fulfilling lives mentally and physically. It is my pleasure and purpose to sculpt healthy people!”

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