SPRINTS (10-20 MIN WORKOUTS)

SPRINTS (10-20 MIN WORKOUTS)

Short but intense workouts that can be completed in less than 20 minutes. Short on time? One of these will get your heart rate up quick. Want more? Double up and mix and match your favorites.

Pro tip: do the Warm-Up on your own first.

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SPRINTS (10-20 MIN WORKOUTS)
  • LOWER BODY SPRINT (S4:24) - JOE

    Game of 3's is back in this squat-focused lower body Sprint with Coach Joe and Coach Zack. Grab a pair of dumbbells if you have them.

  • TOTAL BODY SPRINT (S4:23) - JAMES

    Grab a pair of medium weight dumbbells and work your entire body with this Sprint workout with Coach James and Coach Joe, featuring a half-marathon with clean & press.

  • LOWER BODY SPRINT (S4:22) - JAMES

    Grab a bench, couch, or edge of your bed for this short but effective Lower Body burn w/ Coach James and Coach Zack.

  • CORE SPRINT (S4:14) - JAMES

    Grab your dumbbells for this core focused burn with Coach James and guest star Angie Caruso.

  • CONDITIONING SPRINT (S4:13) - JOE

    Try this 10 minute Conditioning burn with Coach Joe and guest star Angie Caruso after a longer program as a spicy finisher.

  • LOWER BODY SPRINT (S4:09) - JAMES

    Work your quads, hamstrings, and glutes with Coach James. Bench or elevated surface needed.

  • TOTAL BODY SPRINT (S4:08) - JOE

    Two rounds of quick and effective total body work with Coach Joe and Coach Zack.

  • UPPER BODY SPRINT (17) - JAMES

    A 14 minute workout with Coach James and Coach Joe designed to build strength and power in your arms, back, shoulders, chest and abdominals.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CORE SPRINT (12) - JAMES

    Burn out your core with this 17 minute Core Sprint with Coach James. Strengthen your abdominals with planks and other bodyweight exercises.

  • CONDITIONING SPRINT (18) - JOE

    Known as the toughest day at the House, this 13 minute Conditioning Sprint with Coach Joe and Coach Zack builds cardiovascular endurance, speed, agility, and explosive strength.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you...

  • CONDITIONING SPRINT (17) - JOE

    Known as the toughest day at the House, this 16 minute Sprint with Coach Joe and Coach James builds cardiovascular endurance, speed, agility, and explosive strength.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • TOTAL BODY SPRINT (15) - JAMES

    A boxing-inspired Total Body Sprint workout using dumbbells with Coach James.

  • TOTAL BODY SPRINT (14) - JAMES

    A quick but effective 10 minute workout with Coach James and Coach Zack that hits every major muscle group using speed, strength, and conditioning based drills.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CORE SPRINT (10) - JAMES

    A 15 minute workout with Coach James and Coach Joe focused on strength and conditioning with an emphasis on abdominals/core.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CONDITIONING SPRINT (16) - JOE

    Known as the toughest day at the House, this quick 10 minute burner with Coach Joe and Coach Zack builds cardiovascular endurance, speed, agility, and explosive strength.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have t...

  • UPPER BODY SPRINT (14) - JOE

    A 15 minute workout with Coach Joe and Coach Zack designed to build strength and power in your arms, back, shoulders, chest and abdominals.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • TOTAL BODY SPRINT (12) - JOE

    A 13 minute workout with Coach Joe and Coach James that hits every major muscle group using speed, strength, and conditioning based drills.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • LOWER BODY SPRINT (10) - JOE

    A 13 minute workout with Coach Joe and Coach Zack designed to build strength and power in your quads, hamstrings, glutes, and abdominals.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CONDITIONING SPRINT (13) - JAMES

    Known as the toughest day at the House, this 13 minute Sprint with Coach James and Coach Zack builds cardiovascular endurance, speed, agility, and explosive strength.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • UPPER BODY SPRINT (13) - JAMES

    A 16 minute workout with Coach James and Coach Joe designed to build strength and power in your arms, back, shoulders, chest and abdominals.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CORE SPRINT (08) - JOE

    A 13 minute workout with Coach Joe and Coach Zack focused on strength and conditioning with an emphasis on abdominals/core.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • TOTAL BODY SPRINT (10) - SOLOMON

    A 15 minute workout with Coach Solomon and Coach James that hits every major muscle group using speed, strength, and conditioning based drills.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • CORE SPRINT (07) - JAMES

    A 15 minute workout with Coach James and Coach Solomon focused on strength and conditioning with an emphasis on abdominals/core.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells if you have them.

  • UPPER BODY SPRINT (10) - JAMES

    A 15 minute workout with Coach James and Coach Joe designed to build strength and power in your arms, back, shoulders, chest and abdominals.

    Equipment needed: val slides or towels that can slide on the ground, cones/objects to jump over, and dumbbells.