If you want to move at the speed of thought, run between raindrops and move like the fastest man alive you need to focus on those parts of the body that generate speed. Tendons, calves, lower abs and arm/leg coordination are all critical to this enterprise and the this is the workout that’ll give you the boost you need. Do it as often as you wish, only one small word of warning: try and stay clear of lightning.
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.
What it works: calves, front hip flexors, lower abs, quads, triceps, shoulders, lower back, glutes,
Tips: This is the Flash workout. Perform each set of exercises at nothing less than your maximum speed. Know what I mean?