Be Well Workout of the Week: Conquer a 1-Mile Sprint

Don't worry, it's not quite as impossible as it sounds.



Today, you will sprint a mile. But wait, before you run away from this workout as fast as you can, note: You won’t have to sprint the entire mile all at once. We’re gonna break it down into four quarter-mile sprints to make it a little more manageable. So, you’ll do a circuit of exercises, run .25 miles as fast as you can, then repeat the entire circuit three  more times. And just like that, by the end of the workout, you’ve sprinted an entire mile. Not too terrible, right? Good luck!

Be Well Workout of the Week: Conquer a 1-Mile Sprint

Go through the circuit 4 times
10 squats with reverse lunge
10 rotating push-ups
10 sit-ups
10 box jumps (Make sure to find a stable surface you feel comfortable jumping onto.)
10 tricep dips
10 single-leg lateral box step-ups
.25-mile sprint

Wondering how hard this workout is going to be? Check out this review of the 1-Mile Sprint Workout.

Explanation of exercises
Click on links to see video how-tos.

Squat with reverse lunge: Do a squat then reverse lunge on the right side. Repeat on the other side. Only count the lunges.

Rotating push-ups: Do a push-up, lift one arm at the top of your push-up, rotate your chest towards the ceiling, look up at your hand, put your hand back down, do a push-up and repeat on the other side.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Box jumpsPick a sturdy surface you can jump up on to safely (maybe a bench or a step). Jump on the box, landing with both feet and in a squat at the top. Step back down.

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Single-leg lateral box step-ups: stand with right side to a bench or box and put right foot on top of bench. Press up to standing on right foot on bench, land back on left foot on ground, keeping right foot on bench the entire time. Do 10 on right side, then repeat on left.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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