264
Workout

Usain Bolt

~23 min.
~276 kcal

Usain St. Leo Bolt (born 21 August 1986 in Sherwood Content, Jamaica) is a Jamaican track and field athlete specialising in sprinting. He is an eight-time Olympic champion and eleven-time world champion. In the span of his career he set eight world records.

Interesting Fact

Usain Bolt, widely known as the 200 m sprinter, begged his coach for years to let him compete in short distance track events. Having received such opportunity at the Beijing Olympics, Bolt barely made it to 7th place at the start of the race. Noticeably accelerating, he moved up to the top 3 before running off, far ahead of his opponents. When he realised how far he had gone, he visibly slowed down, slapped his chest and calmly walked to the finish line. Bolt said that: "Beijing will always be a special memory. It is where it all started. Those Olympics in 2008 changed my life in less than 30 seconds".

Quote

You have to set yourself goals so you can push yourself harder. Desire is the key to success.

Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Sprint start (alternating)
9
Level: 4
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Pull squat
7
Level: 2
12
Split Jump
9
Level: 2
15
I slide
9
Level: 2
8
Butterfly - Squat
7
Level: 2
12
Burpee
9
Level: 3
8
Sprint start (alternating)
9
Level: 4
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Pull squat
7
Level: 2
12
Split Jump
9
Level: 2
15
I slide
9
Level: 2
8
Butterfly - Squat
7
Level: 2
12
Burpee
9
Level: 3
8
Sprint start (alternating)
9
Level: 4
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Pull squat
7
Level: 2
12
Split Jump
9
Level: 2
15
I slide
9
Level: 2
8
Butterfly - Squat
7
Level: 2
12
Burpee
9
Level: 3
8
Sprint start (alternating)
9
Level: 4
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Pull squat
7
Level: 2
12
Split Jump
9
Level: 2
15
I slide
9
Level: 2
8
Butterfly - Squat
7
Level: 2
12
Burpee
9
Level: 3
8