Entering the prime of your physical capabilities fuses a healthy mind with an adept body. The following fitness routine has been honed to shape and tone, while reducing dead weight to provide an ample framework for any sport, activity or exercise. For maximum results, incorporate a balanced diet of proteins, starches, liquids, natural vegetables, fruits and whole grains to enhance cellular reproduction and aid recovery.

Sprinting, or high intensity short-range cardio, is highly effective in establishing a baseline of oxygen intake. This directly correlates to your ability to use controlled breathing and maintain a low, steady heart rate during stressful situations. The focus of this movement involves adjusting any mechanical issues of the stride variation, driving knees into the ground with proper form, and creating a postural foundation for correct breathing techniques.

10 x 20m

5 x 30m

4 x 25m

As soon as your blood starts pumping and your heart rate skyrockets, it becomes necessary to widen your anabolic window and exert slightly more force through torque, accelerating your body. Experienced runners will gradually ease the next runs into their routine to provide a foundation for their next timed event. This adjustment of technique will pinpoint any necessary form changes, aches and pain to iron out, or structural inefficiencies to reduce or replace during the next run.

5 x 80m

3 x 100m

7 x 20m (deceleration)

The following events will shape your cardiovascular health for the better; pushing your cardio limits by blasting your heart rate through the roof. Approach these with a timed result, allowing the final number to be your motivation to pursue a new end goal.

3 x 300m

2 x 450m

1600m

Using large amounts of oxygen throughout the body at the start of a workout will speed up red blood cell production, helping cellular regeneration by carrying the proper nutrients around the body efficiently.

In order to target ligament health, limb mobility and muscle mass, plyometrics and isometrics can be utilized to enhance stability and build fast twitch fiber strength. Activation begins with core engagement, then moves into explosive leg and arm movements.

Bunny Hops / Jump Rope - 5 to 10 min.

Plate Lunge Twists - 2 x 20/25 on each side.

Jumping Kettlebell Split Squat - 4 x 15 on each side.

Box Step Up - 5 x 6 on each side.

Broad Jumps - 10/12 maximum distance.