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Burn Fat and Build Muscle With the ‘Sprint-Burpee’ Workout

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Obi Obadike - sprinting burpee

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.

Monday

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

Wednesday

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

Friday

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 bodybuilding.com 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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Nutrition

DON’T WASTE YOUR LEFTOVERS

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DON’T WASTE YOUR LEFTOVERS 🥙

Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

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Credit: Possible Pat

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Abs / Core

Nothing better than finishing off a workout with SETS of core I rarely do Core …

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Nothing better than finishing off a workout with sets of core
#core #coreworkouts #strenghttraining

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Credit: msnicolefit

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Nutrition

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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