Jeanette Jenkins' Sprints on the Spot

For the best results, do Sprints on the Spot as part of any weight or circuit training. For example, add the Tricep Push-up to Burpee exercise, which will work your triceps, chest, and shoulders while getting your heart rate up, too. To do this: Start in push-up position but bring your hands in close to you, so that you keep your elbows close to your body as you go down into the push-up. Then, all at once, push yourself back up to start position while you jump your feet toward your hands and jump into the air. When you land, quickly drop back down to push-up position.

Repeat Sprints on the spot and Tricep Push-up to Burpee three times.

Here's the formula for success:
- Basic level: Do three sets of 15--20 seconds each.
- "Superpowers" level: Do three sets of 30--60 seconds each.
- Do this workout one to two times a week.

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Sports