I tried this workout for the first time yesterday and today woke up sorer than I ever have in my whole life. The workout isn't just a killer physically but it takes a big
mental effort to get through it with perfect form and 100% effort. It would be easy to slacken off and start using poor technique or limited range of motion. You really have to concentrate, push yourself hard and really want it.
Yesterday I was training my legs and a bit of core (as I can't currently run due to a hip injury (as of 07/2013) I'm doing weights instead).
Here's how the workout goes.

This is a great workout to help you burst through any plateaus or just to mix up your training. A lot of websites and blogs claim that it's a great one for the calves, as if you're not genetically blessed in that area they will struggle to grow.
Complete 1 set of this per muscle group, back it up with solid nutrition and recovery and you'll soon get the results you're after. Next session try for 80 reps, then the next session go for 85. Keep progressing this way until you hit 100 reps, then the next session increase the weight but cut back down to 75 reps again, and work your way up to 100.
Thinking about it I reckon this would make a great running interval workout... Sprint flat out for 20 seconds, rest 10 seconds, go again for as long as possible, rest 10 seconds and repeat until you reach your target, whether that be 75 seconds, 2 minutes, 5 minutes.
Give it a go!
*Note - I was only able to do another leg workout 6 days later I was so sore. So give yourself at least 3 days rest inbetween these workouts, even more if you were as wrecked as I was!
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