*This is a throwback pic from a Spartan event I did back in 2020 – sprint workouts made up a good portion of the training I did to prepare.

We put on a special “Lean and Jacked” workout day at my PT studio here in the Kansas City area last night – it was so much fun!

The “Lean and Jacked” workout concept is where we COMBINE getting JACKED (work the traditional big barbell lifts like squat, bench, and deadlift) and LEAN (kettlebells, mobility, sprinting, etc).

It’s really interesting, because I’ll get people who are actually pretty darn strong to turn out for these type of events…

…but when it comes to moving athletically, or being in condition to go out and run a few sprints without getting completely winded – it’s a different story 🙂

Thing is though, what good is being huge and strong, if you’re tight as a spring, and you can’t walk up a flight of stairs without getting gassed?!?

This is why if you lift regularly – kettlebells, or any other kind of weights for that matter – I also recommend you be sure to work your conditioning too.

Here is a simple sprint workout you can add to the end of your next session as a start. (You can also do this on a separate day from your KBs, or any other time that fits your schedule):

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“Lean and Jacked” – KB / Sprint Finisher

Complete the circuit below as fast as possible:

• 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
• 20 two hand KB swings
• 8 push ups
• 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
• 18 two hand KB swings
• 10 push ups
• 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
• 16 two hand KB swings
• 12 push ups
• 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
• 14 two hand KB swings
• 14 push ups
• 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)

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Next time you watch a track event, check out the physique difference between long distance runners and the sprinters. The sprinters almost always are leaner, more muscular, etc – it’s pretty wild!

Plus, research shows that sprinting has the compound effect of increasing metabolism, increasing tesosterone, and making you more athletic, all at the same time.

If you want a full sprinting program with lots of workouts like the free sample today, I recommend Anabolic Sprinting 2.0 linked below:

–>> Next Page

Here’s to getting lean AND jacked, all at the same time!

– Forest @ KettlebellBasics.net