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A Different Approach To Strength Training

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TURN YOUR CARDIO ROUTINE UPSIDE DOWN WITH INVERTED SPRINTS

Tired of the regular run-of-the-mill tread mill or boring old cardio machines? Are you looking for a fun and exciting way burn unwanted calories? Look no further! Inverted sprints help build balance, endurance, stamina, and improve upper body and core strength all while raising the heart rate – making it the perfect movement for your next cardio session! We have broken down the inverted sprint into 3 levels so that everyone can benefit from this great movement. Check out the breakdown below, along with a video with a bonus advanced progression. We even included a couple sample workouts below to remove the guesswork.

Breakdown

  1. Begin  with your feet raised 6-12 inches. The goal is to start with straight arms overhead. Focus on maintaining a flat back with straight legs.
  2. Separating the feet will help with balance. Avoid looking down and maintain a neutral head position.
  3. Shrug through the shoulder of the post arm while lifting the opposite arm and touching the opposite shoulder. Try to find a rhythm in the movement and switch from shoulder to shoulder without too much rocking of the hips.

Breakdown

  1. Raising the feet to a hip-high surface will take the challenge to the next level, requiring both more strength and mobility to complete the movement with solid form.
  2. The goal is to open the shoulder angle overhead while maintaining a flat back and straight legs.
  3. Avoid looking down and maintain a neutral head position.
  4. Gaze should be on your fingertips. Shrug through the shoulder of the post arm while lifting the opposite arm and touching the opposite shoulder.
  5. Try to find a rhythm in the movement, switching from shoulder to shoulder without too much rocking of the hips.

  1. Take it to the next level by starting in a full chest-to-wall handstand.
  2. The chest-to-wall handstand encourages straight bodyline and will help build an understanding for even more advanced progressions.
  3. Separating the feet will help with balance and shorten the handstand, making the movement easier.
  4. Keeping the legs together will challenge your balance and have more transfer to skills like handstand walks.
  5. The closer you are to the wall the more difficult the movement becomes.
  6. If you are having trouble with this progression, try walking away from the wall to lighten the resistance.

Sample Workout

1( Beginner)

The 5 Minute Inverted Sprint Challenge
Choose a progression that allows you to maintain quality form.
30 seconds of work at a fast tempo (High intensity)

followed by 15 seconds of rest.
Complete 6 rounds
Workout 2 (Intermediate)
Inverted sprint tabata
Choose a progression that allows you to maintain quality form.
20 seconds of work at a fast tempo (High intensity) followed by 10 seconds of rest.
Complete 8 rounds
Workout 3 (Advanced)
Inverted Intervals
60 seconds of Level 1 Horizontal Sprint
Rest 30 Seconds
40 seconds of Level 2 90 Degree Inverted Sprint
Rest 20 seconds
20 seconds of Level 3 Chest to Wall Inverted Sprints
10 seconds rest
Repeat 3-5 rounds

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