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264
Workout

Usain Bolt

~23 min.
~276 kcal
⁉️ Comments

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
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
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
Round 2
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
Round 3
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
Round 4
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
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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