indoor superhero final copy

8/12/2019 Indoor Superhero Final Copy

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SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

Indoor Superhero

By: Dennis Heenan

Copyright 2013BodyFit Formula

DISCLAI!": #he in$ormation pro%ided in this guide is $or edu&ational purposes only' I amnot a do&tor and this is not meant to (e ta)en as medi&al ad%i&e' #he in$ormation pro%idedin this guide is (ased upon my o*n e+perien&es as *ell as my o*n interpretations o$ the&urrent resear&h that is a%aila(le' #he ad%i&e and tips gi%en in this guide are meant $orhealthy adults only' ,ou should &onsult your physi&ian to insure ad%i&e and tips gi%en inthis guide are appropriate $or your indi%idual &ir&umstan&es' I$ you ha%e any health issuesor pre-e+isting &onditions. please &onsult your physi&ian (e$ore implementing any o$ thein$ormation pro%ided (elo*' #his produ&t is $or in$ormational purposes only and the authordoes not a&&ept any responsi(ility $or any lia(ilities or damages. real or per&ei%ed.resulting $rom the use o$ this in$ormation' All rights reser%ed' /o part o$ this pu(li&ationmay (e reprodu&ed. transmitted. trans&ri(ed. stored in a retrie%al system. or translated

into any language. in any $orm. *ithout the *ritten permission and signature o$ the author'




Indoor Superhero

Dont ha%e a&&ess to the outdoors /ot to *orry. I ha%e got you &o%ered' Being that I&urrently li%e in innesota. I ha%e had to &reate some seriously insane indoor *or)outs toma)e up $or the la&) o$ outdoors sprints in the *inter months'

And that is e+a&tly *hy I ha%e put together this (onus manual $or you' #o gi%e you 100indoor. right from your own home workout options' hether you dont ha%e a&&ess to goingoutside or simply dont $eel li)e it. this manual has you &o%ered'

any times. I $ind these indoor (ody*eight sprints to (e e%en (etter than the a&tualoutdoor sprints' #he e+er&ises are %ery high intensity and *ill really get the heart pumpingand the $at (urning4

Lets get started.

Dennis Heenan. C5#Founder: BodyFit Formula and Superhero Sprints

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This is important!

Again, this is the same as in the main Superhero Sprints manual. Please feel free to skip

if you have already read it!

Superhero Sprint Guidelines

Belo* are some guidelines that you should read through (e$ore umping into the program'#he reason I ha%e put these together is to help ma+imiGe results *hile eliminating tons o$soreness' ,es. you *ill get sore and that is $ine' hat you *ant to a%oid is getting so o%erlysore that you ha%e to miss a *or)out'

• Always start with a warm up: ,our *arm up should &onsist o$ some dynami&

stret&hing. $oam roll. and *arm up sets' For e+ample. start (y doing some ogging.(ody*eight suats. lunges. and push-ups (e$ore starting' Al*ays (e sure your (ody

is $ully ready to go (e$ore starting' !spe&ially (e$ore doing a $ull-speed sprint. you *ant to ma)e sure your mus&les are &ompletely *armed up' hen in dou(t. *armup more4

• Ease into the program: As *as stated. this is a &hallenging program so (e sure to

ease into it' !spe&ially i$ you ha%e not sprinted in a *hile. start (y doing your sprintsat 0-0 o$ your $ull speed $or the $irst $e* times' #hen you &an (uild up to going$ull speed (y the end o$ the $irst *ee) or (eginning o$ the se&ond *ee)'

• Always have perfect form: It is mu&h (etter to ha%e per$e&t $orm doing less

repetitions than ha%e (ad $orm per$orming lots o$ repetitions' Form is %eryimportant. so )eep $o&used on it throughout the &ir&uits'

• Finish with a cool down period: <n&e you ha%e $inished your *or)out. al*ays

per$orm a &ool do*n *ith some stret&hing. ogging. and $oam roll' #his *ill helpeliminated soreness and get you (etter prepared $or the ne+t day'

• Trac your progress: Be sure you are tra&)ing e%erything that you do throughout

the Superhero Sprint program' #his in&ludes the num(er o$ reps you &ompletedduring the &ir&uits. the amount o$ rest you too). and the *eights you used'

• rin lots of water: eep yoursel$ hydrated as these *or)outs *ill ta)e a lot out o$

you'• Get good rest" Sleep and re&o%ery time is going to (e huge on this program' #ry to

sleep at least - hours per night to allo* your (ody to re&o%er and gro*'

#ote to $eginners

#he *or)outs on the Superhero Sprints System are %ery &hallenging' Ho*e%er. this doesnot mean you &annot do them' Start (y doing *hat you &an on the sprints (y &utting do*nthe time or going at =0-= o$ your $ull speed' ,ou &an then (uild up to doing more'




Indoor Superhero System

Be$ore mo%ing on. please note that i$ you need to ta)e a rest during any o$ the indoor sprint&ir&uits (elo*. please do so' It is more important to )eep great $orm than to try and pushthrough *ith (ad $orm'

I$ you $eel your $orm (rea)ing do*n. ta)e a short rest. then get (a&) to it'

%ow the Indoor Superhero System &ors:

!a&h *or)out &ontains ; strength &ir&uits. and = sprints' #his means (et*een e%ery t*osprints. you *ill then per$orm a strength &ir&uit' A$ter *arming up. you *ill start your *or)out *ith t*o sprints. then mo%e into your $irst &ir&uit'

,our goal is to $inish the *or)outs *ith as little rest as possi(le. (ut ma)ing sure you )eepgreat $orm throughout and a(le to *or) near your anaero(i& threshold *hen &alled $or'

#hat said. (eginners *ill need to ta)e more rest than someone *ho is in %ery good shape'here is says to >"est as long as needed?. this is *here you de&ide ho* mu&h rest youneed to ta)e in (et*een e+er&ises'

,ou should (e timing ea&h *or)out you do so you ha%e a goal to (eat the ne+t time you dothat *or)out4

There is only '#E rule with rest periods: You must take a least an 8 second rest in

between sprints and circuits (or where it says to rest). <$ &ourse this *ould (e someone *hois %ery ad%an&ed. (ut it needed to (e said'

I$ you need to ta)e 0 se&onds rest. that is $ine' 7ust (e sure you are pushing yoursel$4

!%erything you need $or the ne+t -*ee)s o$ *or)outs is (elo*4

JJCli&) H!"! to A&&ess F"!! Kideo Instru&tion4JJ

http://superherosprints.com/superheros-top-secret-access/

http://superherosprints.com/superheros-top-secret-access/




&ee 'ne( &orout Two:

JJ,our goal is to $inish the *or)out as $ast as possi(le (y )eeping your rest times short' 7ust(e sure to gi%e yoursel$ enough rest so you &an go $ull speed on the ne+t e+er&ise4JJ

&orout escription:

Sprints in )lace *+, seconds-

--"est as long as needed.omplete .ircuit &orout *$elow-//

--"est as long as needed0ove $ac to sprints" 1epeat until you have completed 2 circuits and 3 sprints!

Sprinting E4ercise: Sprints in 5la&e @30 se&onds

//.ircuit &orout:

Burpees: 20 se&onds-"est 10 se&ondsSit #hrough: 20 se&onds-"est 10 se&onds# 5ush-6p: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes

1ecord how long the worout too you!




&ee 'ne( &orout Three:


&orout escription:

Sprints in )lace *+, seconds-




//.ircuit &orout:

Spiderman 5ush-6ps: 20 se&onds-"est 10 se&ondsSuat to Suat 7ump: 20 se&onds-"est 10 se&ondsI&e S)aters: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Two( &orout 'ne:


&orout escription:

Burpees *+, seconds-



Sprinting E4ercise: Burpees @30 se&onds

//.ircuit &orout:

5ush-6ps: 20 se&onds-"est 10 se&onds-Body ountain Clim(ers: 20 se&onds-"est 10 se&ondsSuats 7umps: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Two( &orout Two:


&orout escription:





//.ircuit &orout:

Mui&) Feet: 20 se&onds-"est 10 se&ondsBroad 7ump: 20 se&onds-"est 10 se&ondsClose Erip 5ush-6p: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Two( &orout Three:


&orout escription:





//.ircuit &orout:

Spiderman Clim( Sit #hrough: 20 se&onds-"est 10 se&ondsDi%e Bom(er 5ush-6p: 20 se&onds-"est 10 se&ondsLateral 7umps: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Three( &orout Two:


&orout escription:

Sprints in )lace *2, seconds-



Sprinting E4ercise: Sprints in 5la&e @;0 se&onds

//.ircuit &orout:

Burpees: 20 se&onds-"est 10 se&ondsSit #hrough: 20 se&onds-"est 10 se&onds# 5ush-6p: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Three( &orout Three:


&orout escription:

Sprints in )lace *2, seconds-



Sprinting E4ercise: Sprints in 5la&e @;0 se&onds

//.ircuit &orout:

Spiderman 5ush-6ps: 20 se&onds-"est 10 se&ondsSuat to Suat 7ump: 20 se&onds-"est 10 se&ondsI&e S)aters: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Four( &orout 'ne:


&orout escription:

Burpees *23 seconds-



Sprinting E4ercise: Burpees @;= se&onds

//.ircuit &orout:

5ush-6ps: 20 se&onds-"est 10 se&onds-Body ountain Clim(ers: 20 se&onds-"est 10 se&ondsSuats 7umps: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





&ee Four( &orout Two:


&orout escription:

Burpees *23 seconds-



Sprinting E4ercise: Burpees @;= se&onds

//.ircuit &orout:

Mui&) Feet: 20 se&onds-"est 10 se&ondsBroad 7ump: 20 se&onds-"est 10 se&ondsClose Erip 5ush-6p: 20 se&onds-"est 10 se&onds and repeat 2 times @3 minutes





For weeks fie and si!" we are switching things up a bit. #nstead of an interal circuit" we will

be doing rep circuits. This will really challenge you to push hard as you are trying to finish as

fast as possible$ %e sure to follow the format below$

&ee Five( &orout 'ne:


&orout escription:

Sprints in )lace*5, seconds-


--"est as long as needed

0ove $ac to sprints" 1epeat until you have completed 2 circuits and 3 sprints!


//.ircuit &orout:

-Body ountain Clim(er: 10 reps ea&h legLateral 7umps: 10 reps ea&h side5ush-6ps: 10 repsBurpees: 10 reps





&ee Five( &orout Three:


&orout escription:

Sprints in )lace*5, seconds-




//.ircuit &orout:

7ump Lunges: 10 reps total# 5ush-6ps: 10 repsI&e S)aters: 10 reps ea&h side5lan) to 5ush-6p: 10 reps





&ee Si4( &orout 'ne:


&orout escription:

Burpees *5, seconds-




//.ircuit &orout:

-Body ountain Clim(er: 10 reps ea&h legLateral 7umps: 10 reps ea&h side5ush-6ps: 10 repsBurpees: 10 reps





&ee Si4( &orout Two:


&orout escription:





//.ircuit &orout:

Spiderman 5ush-6ps: 10 repsSit #hrough: 10 reps total5lan) Side Hops: 10 reps ea&h sideSuat 7umps: 10 reps





&ee Si4( &orout Three:


&orout escription:





//.ircuit &orout:

7ump Lunges: 10 reps total# 5ush-6ps: 10 repsI&e S)aters: 10 reps ea&h side5lan) to 5ush-6p: 10 reps





For more sprints and *or)outs. (e sure to &he&) out your main manual and SuperheroSprints !+treme4

Superhero Sprints

Created By:ennis %eenan( .)T

e(site: http:88BodyFitFormula'&om. http:886ltraCut#raining'&om !mail: Kisit us on the *e( at dennisN(ody$it$ormula'&om

Fa&e(oo): Fa&e(oo)'&om8BodyFitFormula




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indoor superhero final copy

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