Weird Bodyweight Exercise + TOUGHEST Superset EVER‏

The feedback from my e-mail yesterday was great! Everyone loved Mikey’s story and his awesome article. I instantly received a few e-mails about the elliptical research. I told ya!!!

Anyhow, I sent Mikey an e-mail yesterday afternoon thanking him for the article and he sent another one my way. Plus, him and I both agree that sometimes the weirdest exercises can often prove to be the most effective. He’s got some cool ones below. Read on Goddess Nation!

Guest Article by Mike Whitfield, Master CTT

Creator of the NEW Sprint Conditioning System

“Let me jump right in Goddess & Gladiators. You know what gives you the BEST bang-for-your-buck results in the LEAST amount of time?

Sprints.<= WAIT, don’t ignore this yet (even you think you’re not ready for sprints).

Whether it’s hill sprints, timed sets, shuttle or any other variety, using sprints is the FASTEST way to burn off stubborn belly fat.

Plus, you’ll dominate your bootcamp workouts because your conditioning goes through the roof.

Just look at the sexy sculpted athletes you see every day in just about any sport. You don’t see them on an elliptical. They’re giving it all they got using short bursts.

Now what happens when you combine sprints with a bodyweight complex?

You’re going to love this KILLER drill that uses the best exercise of all time, even if you’re not a sprinter.

Now are sprints just for athletes?… NO WAY. That’s what most people don’t realize…

To LOOK like an athlete, you must TRAIN like one.

You can too… even with alternatives to sprints…

 Train like an athlete with these conditioning drills 

Sprints are like finishers, but take some patience. You see, sprinting (or any of the alternatives) is very demanding on both your nervous and muscular systems. So, that’s why you need to rest MORE between sprints so you can go “all out” on your sprints.

Now before you try this workout and you do actual sprints, I recommend using a grass field or better yet… a hill.

Also, be sure to warm up properly. You can do a simple bodyweight circuit of Bodyweight Squats, Pushups and Leg Swings 2-3 times.

Then, you’ll need to do SPECIFIC SPRINT warm-ups. This will ensure you prime yourself and get the most benefits out of the sprints.

The harder you go, the more you burn.

ONE sprint at about 50% of your max intensity (rest 1 minute)

ONE sprint at about 60% of your max intensity (rest 1 minute)

ONE sprint at about 70 – 80% of your max intensity (rest 1 minute)

Now you’re ready to melt fat. Drills like this can bust through ANY plateau and burn fat FASTER than ever.

Check out all of my 31 drills to melt fat faster here <= Includes Videos and Indoor Options

It’s the perfect way to add in a workout if you miss a Goddess Body Bootcamp class. Just use no more than 3 workouts a week.

Alright, let’s rock this!

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and move into the next superset.

1A) Sprint (10 secs)

1B) Alternating Prisoner Lunge (10 reps per side)

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, you’re done!

2A) Sprint (10 secs)

2B) *Bodyweight Death Crawl (6 reps) <= Weirdest Bodyweight Exercise

It’s a combination of a jump squat, bodyweight renegade row, 1-arm extended pushup and a squat thrust… and that’s just ONE rep!

THAT’S how you train like an athlete to look like an athlete.

Bonus tip – rest at least 30 seconds before each sprint and you’ll get more of out of your sprints. Although you rest more, you burn more calories because you’ll be working at your highest intensity.

Let the amateurs crowd the treadmills and ellipticals…”

You’re better than that.

Keeping you FIT, SEXY and CONFIDENT!


Coach D


PS- Get a sneak peek at Mikey’s NEW 31 Sprint Conditioning Workouts here if you haven’t already.

Who am I and why should you listen to me?

Hi there! My name is Diane Flores and I’m a mom, wife, sister, daughter, friend and, most importantly…a WOMAN who knows exactly how you feel!

I am also a Certified Health Coach through the Institute Of Integrative Nutrition, Certified Pole & Fitness Trainer, previous NPC figure athlete and current NPC Bikini Competitor with over a decade of experience in the health and wellness field. The demands on my life are no less or more important than yours. Which means, if I can live a Fit, Sexy and Confident lifestyle, you can too and my program will show you how.

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