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FOR THE NEXT SIXPACk SPRINT SERIES!

SERIES RUNS

JULY 22ND - AUGUST 29TH

Sprint Interval Training is a powerhouse method proven to burn fat, boost endurance, build strength, and rewire your brain for confidence and resilience. Sprints are the heart of every series but over the past year, the series has evolved into so much more.

It’s self-discovery, connection, empowerment, fun, laughter, and growth. And no two are the same because every six-week series is built around a new theme. It’s like working out with your besties, filled with the kind of connection where you can laugh hard, talk real, and show up exactly as you are.

From July 22nd through August 29th, our theme is TURN UP YOUR FLEX APPEAL!

Because strength is sexy & confidence is the ultimate flex.

Each sprint class is followed by a bonus 15-minute strength workout - ARMS on Tuesdays (NEW for this series!) & ABS on Fridays!

$75

DETAILS

SPRINT INTERVAL TRAINING CLASSES (12 classes)

  • 12 classes, streamed live on Tuesdays and Fridays at 6:00am EST in a private Facebook group. Can’t make it live? Replays are available immediately.

  • Sprint classes taught on a treadmill but adaptable on any cardio machine (bike, rower, elliptical, etc) or outdoors.

  • For ALL FITNESS LEVELS because we all have our OWN max intensity & everything can be modified.

  • High energy music, themed classes, empowering messages, comical interactive commentary, we have fun!

  • Sprint Class Format:

  • Dynamic Warm-up (~10 minutes)

  • Sprint Intervals: 10 rounds of 10-30 second sprints, each followed by 90 second recoveries (~20-25 minutes)

  • Cool Down Stretch (5 minutes on tread)

STRETCHING & RECOVERY SESSIONS (6 sessions)

  • Weekly stretch & recovery sessions (10-15 minutes), posted every Tuesday

  • Includes mat stretches, foam rolling, and trigger point ball mobility work to boost performance and prevent injury

BONUS STRENGTH CLASSES! (12 classes)

  • Each sprint class is followed by a live 15-minute strength session with weights.

  • Tuesdays: Arms (new this series!)

  • Fridays: Abs

TIPS & TRAINING GUIDANCE

  • Guidance for injury prevention

  • How to safely mix sprints with strength training

  • How to incorporate sprints into a race training plan

  • Form and breathing tips & cues

  • Learn all the physical & mental health benefits of sprint interval training

MORE FUN EXTRAS!

  • Bonus Hike Class (45 minutes)

  • Tracking sheets to note your progress

  • Outfit & class theme coordination

WHEN & WHERE

  • First class is Tuesday, July 22nd and last class is Friday, August 29th

  • Ability to replay all classes through Sunday September 7th

  • Classes stream from private Facebook group titled SIXPACK SPRINT SERIES - FLEX APPEAL

  • You must request to join the Facebook group and will be accepted in once I open the group. The link to the Facebook group is above and will also be in your order confirmation email. *At checkout you will be asked to provide your Facebook profile name. If your Facebook profile name is different than the name you use to place the order, it is especially important that you fill this out correctly as your order name will be cross referenced to your Facebook profile name.

benefits of sprints

  • Enhances Fat Burning

  • Builds Muscle

  • Increases Calorie Burn, “Afterburn Effect”

  • Builds Speed & Power

  • Improves Endurance & VO2 Max

  • Improves Running Form & Stride Efficiency

  • Improves Cardiovascular Health

  • Increases Metabolism

  • Increases Energy & Vitality

  • Relieves Stress

  • Enhances Mental Stamina

  • Builds Mental Toughness

  • Improves Insulin Sensitivity

  • Time-Efficient

  • Better Sleep

  • Improved Bone Density

  • Feel Like a Badass

benefits of sprints during perimenopause & menopause

  • Reduces Visceral Fat

  • Helps Maintain Muscle Mass

  • Improves Bone Density

  • Boosts Metabolism

  • Improves Insulin Sensitivity

  • Balances Cortisol Levels

  • Promoted Cardiovascular Health

  • Boosts Mood & Reduces Anxiety

  • Enhances Sleep Quality

frequently asked questions

⚡️ CAN I DO THIS SERIES IF I DON’T HAVE A TREADMILL & RUN OUTSIDE?

Absolutely! Many people follow the class outside and actually prefer it. Sprinting in the fresh air and open space can feel especially liberating and empowering! In the group I share tips on how to safely follow the class outside.

⚡️ CAN I TAKE THIS CLASS FROM A BIKE OR ELLIPTICAL?

Yes! You can sprint (pushing yourself to max effort for very short periods of time) from your bike or elliptical and reap many of the benefits without the high impact.

⚡️ CAN I DO THIS SERIES IF I’M NOT A “RUNNER”?

Whatever definition of “runner” you have in your head, the answer to this question is always yes. These classes are more about pushing out of our comfort zones and getting in that max zone for only 10-30 seconds at a time. I promise, sprinting is fun. You may actually finish the series and call yourself a “runner”.

⚡️ DO YOU NEED TO BE ABLE TO GO SUPER FAST?

No, you just need to push yourself to YOUR max speed. No matter our fitness level, we all have a max speed that will get us in our anaerobic zone. What that looks like will be different for everyone but the benefits that come with doing that will be the same.

⚡️ IS THIS SERIES BENEFICIAL FOR ME IF I AM TRAINING FOR A RACE?

Absolutely! Sprints improve your running economy, your lactate threshold and your VO2 max! What the heck does that all mean? They improve your ability to hold a faster pace for a longer period of time without feeling fatigued. Sprinting has benefits to your running performance that you cannot get from slower paced running.

⚡️ WHAT IF I CAN’T ATTEND THE LIVE CLASSES?

All the classes are available to watch on replay if you are unable to attend the live class. All the classes are saved in the Guides section in the Facebook group as well as pinned to the featured section of the group.

⚡️ HOW LONG WILL I HAVE ACCESS OF THE CLASSES TO REPLAY?

Classes remain available for replay in the group for an extra week after the last week of the series. For the FLEX APPEAL series, classes will be available for replay until Sunday, September 7th.

⚡️ WHAT IF MY TREADMILL TAKES A LONG TIME TO BUILD UP & SLOW DOWN IN SPEED?

For each sprint, I add on an extra 25 seconds for you to gradually build up speed, so you can hit your target pace right at the start of the sprint interval.

⚡️ HAVE ANOTHER QUESTION?

Email me at laceupwithlindsay@gmail.com