sprintSprint — No one runs fast anymore unless it’s Black Friday at Wal-Mart or Best Buy. But if you want to avoid contemplating going under the knife for a money maker, running short distances really fast is one of the full-proof ways to lift your glutes off the floor.

Check out this intermediate sprint workout

Warm up: 1 100m sprint at 50% effort

Workout: 3 100m sprint at 75% effort 1 min rest; 2 200m sprint at 75% 2 min rest; 1 400m sprint at 90% effort.

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