Be Well Workout of the Week: The 12-Sprint Challenge 

Ready, set, go, speed demons!

This workout requires some sprinting. And when I say sprinting, I mean move as fast as you — here’s the key — can safely move. So, if you are just starting out in your sprinting game and your sprint is fast walk, then walk as fast as your legs will go. If you are a seasoned runner, then you know your sprinting pace, so push yourself to a fast sprint during these intervals.

Now, that said, the workout is going to go like this: You’ll start with a circuit of five exercises, then complete three 30-second sprints with one minute of rest in between. Make sure your rest is active, so either jog or walk to keep moving between sprints. You’ll complete the entire circuit, sprints included, four times. Ready, set, go!

Be Well Workout of the Week: The 12-Sprint Challenge 

Instructions: Complete entire circuit (including sprints) four times.
6 burpees
8 plank rows with twist and press
10 plank knee drives to opposite elbow (do 10 on each side)
12 squats with overhead press
14 skiers (do 14 on each side)
30 second sprint :: 1-minute recovery x 3


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 week right here on Be Well Philly.

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