Workout Wednesday: Runner’s Dozen

Hi friends!  How’s your week going?  I’m feeling strong and on top of workouts and this Whole 30 eating plan we’re doing at the Studio.  I’m sure grumpy and tired days are ahead but it’s so great when energy, time and productivity seem abundant.

Case in point – I’ve filmed a workout video for you from my stack!  This week I chose one that is not my own creation.  I’ve actually looked to see who compiled these moves but I can’t find a true creator.  I’ve seen this workout referenced in my Believe Training Journal, on several running blogs and I’ve used it (not as much as I should) on and off for years.

The Runner’s Dozen

This workout is for anyone and requires no equipment.  It’s targeted to runners because the moves help develop core strength (core is glutes and shoulders too, not just abs) in a way that is functional to running.

There are 12 moves, to be performed in the order listed below:

  1. 60 bicycle abs (total)
  2. 20 pushups to side planks (total pushups)
  3. 30 marching bridges (total marches)
  4. Ab scissors – 30 horizontal, 30 vertical (total each direction)
  5. 60 second elbow plank
  6. 30 fire hydrants (total)
  7. 10 side plank leg raises
  8. 30 bird dogs (total, one side at a time)
  9. 15 V-ups
  10. Knee tucks (5 outside, 5 middle, 5 across – per leg)
  11. 10 second hold + 5 pulses flute balance (front, side, back)
  12. 10 pushups, rest, 9 pushups, rest……down to 1.

That’s it!  One time through takes 10-15 minutes so this could be done after a short run, or on its own as a maintenance day or strength day.  The link to the video is here, and the moves are performed in the order listed above.  It is not a real-time video, but sped up and not of the correct reps.  It’s meant to show form and modifications (pushups, side planks).  Good luck, and let me know if you try it!


Workout of the Week: Fit Camp

In all of my house tidy-ing efforts, I came across (or brought all together really) pages and pages of old workout routines.  I’ve been teaching for over six years now and have stacks upon stacks of magazine workouts and original workouts.   Themed class plans like Bosu, TRX and Spinning.  Core classes and yoga flows.  I’m not sure why I saved them all, and still not really sure what to do with them all either.

It’s like an antiquated (and nightmarish) Pinterest system.

After giving it some thought for a few weeks, I decided I’d like to film each workout at the studio and save it.  Maybe I’ll hyper lapse it.  Maybe I’ll just demo the moves and write the workout in text.  How cool would it be to have an archive of all of these workouts?  And I plan to share one per week right here.  Y’all are about to slowly get a library of different kinds of workouts for FREE!  You can thank me later (once I’ve followed through).

Today’s workout is a very recent creation of mine.  We just started another Fit Camp at StudiOne and this is an example of one of the circuits from the first week of the workout.  Fit Camp workouts are a combination of strength training and fat burning intensity levels.  They’re tough as nails but so worth it.  Give this one a try:

12 3-pulse weighted squats

12 push ups

12 step ups per leg

12 plank jacks

Set a timer for 8 minutes and complete those 4 moves as many times as you can in that timespan!  The Fit Camp workouts have 2 additional circuits included in them.

Here is a link to an instructional video of each move!  To see more of that fabulous(ly awkward) footage, you can sign up for an at home version of either the 8-week or 12-week plan.  Just leave a comment!




Celebrating Two

I made it for a second day in a row on my training plan!  I’m not a believer in running every day.  I am also no longer a believer in “more miles are good miles”.  My training includes three hard runs a week with maybe one additional run for just a little stress relief or because the weather is nice.

So today wasn’t a running day.  But, I still like to have a designated workout or task I can complete for my training.  This morning after my first client, I completed an arm circuit geared toward helping me build pull-up muscles.  (Full disclosure, I tried to get up and get this workout in before I trained with him, but I’m just not adjusted to the early early mornings yet.)

Here is the circuit:

  • 3 sets of 10 scapular pulls.  Hang at the bottom of the pull up and pull the shoulder blades together.  That’s it.  This is a small movement but will train that initial pull of the motion.
  • 3 sets of 10 reverse flyes.  Nothing special here, just working on developing the rhomboids and other upper back muscles.
  • 3 sets of 5 assisted pull-ups.  Right now I’m using a green band to help pull me up.  I’ll keep scaling down in bands until I don’t need them anymore.  Hopefully before I turn 30 😉

Then, just because I needed to get a good sweat in, I did 15 x 30 seconds fast, 30 seconds slow on the treadmill.  Did I say I didn’t run today?  I guess I did, but I count this differently in my mind.


Also celebrating 2 years today with Chap.  What the heck? I can’t remember anything I was committed to for that long.  Does college count?  Never would have thought “beast mode baby, Sprenkeled” would have turned into this.   Here’s to two more!



Take Your Workouts Into the Digital Age

One of the hottest predicted fitness trends for 2015 is continued growth for this industry in the digital world.  Look for apps, websites, subscriptions and all kinds of online fitness resources to help you on your journey to fitness and health!  I want to share a few of my favorites with you – including a new career leap for me!

Many of you have trained with me in person, and some of you stuck with me into the digital realm as I’ve moved from Memphis to Austin and now to Tulsa.  We’ve corresponded over email and text, I’ve tracked you on Facebook and instagrams, used hashtags and check-ins via twitter to keep track of your workouts.  I like to think I’m ahead of the trends 😉

If you’re wanting to jump on the digital fitness trend – here are 5 places to start:

1. Live Streaming Fitness – personal plug here, but I wouldn’t recommend it to y’all unless I truly believed in it.  I just took a full-time Director of Trainers position with this online fitness company.  This Tulsa start up is such a cool thing – bringing fitness into the comfort of your own home or office for less than $10 per month.  There are live-streamed fitness classes of all kinds – tabata, yoga, interval training, strength training, and introductory classes.  I teach several classes each week and lead the LSF Running Corner 🙂  It’s a social platform structured like Facebook and all of our trainers interact with members on the site.  There are nutritional articles and monthly challenges filled with positivity and motivation from our trainers (and me!).  Check us out

2.  Nike+ Running App:  I love this app for several reasons – it tracks your miles, it tracks your pace, you can listen to music, you can take photos, you can make challenges with friends also on the app, you can share your routes.  It’s user friendly and organizes my running data in ways that I like – total miles for the month, fastest run(s) of specific distances and there are famous athletes that talk to you and encourage you when you hit milestones!  The only thing I don’t like (that Nike has told me their developing) is a way to create timed intervals (RunKeeper has this functionality).  Despite lacking this feature, it is still my favorite and free in the app store!  Others to try: RunKeeper, RunMeter, MapMyRun.

3.  FitBit:  I started using the FitBit when I first injured my knee during a kickboxing class.  I wasn’t able to run but was allowed and encouraged to walk as much as I could.  This app tracks your steps and depending on the style of FitBit you choose, will track eleveation, sync with your food diary app and tell you how many total miles you’ve walked that day.  You can also sync with friends and create challenges for each other.  I found myself checking my phone to see how many steps I’d taken by lunch and would always try to beat my previous day’s high score!  Others to try:  Garmin, MisFit Flash

4. My Fitness Pal: While I am not a huge advocate of counting calories anymore, I do absolutely believe there is benefit in recording your intake of food.  It helps keep you aware and mindful of your eating, as well as providing an opportunity to notice patterns in your food consumption.  Others to try: Livestrong, MyPlate

5.  Mindfulness Daily: Fitness isn’t just about your physical body.  It’s about the health of your mind too.  This app sends reminders throughout the day to check in with how you’re feeling, take some deep breaths and pause for a moment to check back in with your self and your body.

Do you use any of these apps?  How will you be a part of the digital fitness trend for 2015?!  Please don’t hesitate to contact me with fitness, running, or wellness questions.  Happy 2015!


Reindeer Games comes to Tulsa

I am BEYOND THRILLED to announce that one of my favorite fitness games is coming to Tulsa.



The Reindeer Games are the brainchild of my favorite mentor Lisa, owner of Inside Out Gym in Memphis, TN.  She created them to help people stay committed to health through the holidays, and maybe even have a little fun!  I participated for several years when I lived and worked there and now am so excited to announce the games have spread to my new home of Tulsa.

Here’s how they work:

  1. Workout
  2. Eat Healthy
  3. Share it
  4. Earn points
  5. Win Prizes (gift cards to local shops, free personal training, unlimited monthly boot camps etc.!)!

Reindeer Games!


For $20 you can register to play.  This will get you a registration form, an official points sheet and access to the weekly workout and recipe distribution (one per week).  The first round of the games runs November 17-November 30 (Thanksgiving Round!).


There are plenty of opportunities for points – you can log a home workout, join me for a boot camp or check in at a gym!  The greatest thing is that you don’t have to live here to make it count – thanks to social media the games can come to wherever you live.  There will also be random opportunities for points each week via recipes, challenge workouts and surprises!

Stay tuned for official rules and more details!  If you have more questions or are ready to join – fill out the contact sheet below and I’ll get back to you!  Get ready to rock your way through the holidays 🙂



Mornin’ y’all!

Know why Texans say y’all?  Because they hate OU!

It’s been an active morning here in Tulsa.  I took to the streets from my downtown office this morning and ran back to my neighborhood to hit the hills.  Since I ran three reps last week, I increased to five this week.  San Francisco race is just ten days away!

Now on to the true point of this post, which is to help explain what HIIT means.  If you’re in the fitness social media world this hashtag #hiit has been popping up more and more recently.  After reading this post, you’ll be fully educated on what it stands for, means, the benefits and will have a workout example of your own to try!  (Proceed with caution).


HIIT stands for High Intensity Interval Training.  This method of training is starting to push the steady state cardio approach out of the spotlight.  Sorry girls, no more mindless hours strolling away on the elliptical…..

Basically HIIT is just what it sounds like.  Repeated bouts of high intensity work with periods of rest or less intense work in between.  The idea is to get your heart rate up high (and simultaneously sky rocketing your calorie burn), give it a quick rest to catch your breath and then spike it back up again.  This up and down ends up keeping your average heart rate higher than you would doing steady state low intensity for a longer period of time.  You’ll get more calorie burn, more muscle building and more weight loss in less time!  Who doesn’t love efficiency?!

Benefits of HIIT

Besides being a more efficient way to conquer most fitness goals (unless you’re trying to run a marathon.  In that circumstance there certainly is a time and place for steady state 2-3 hour runs), HIIT has a long list of other benefits.

  • Increased aerobic health
  • Increased cardiovascular health
  • Reduced blood pressure
  • Improved insulin sensitivity (a marker for diabetes and metabolic syndrome)
  • Improved cholesterol levels
  • Reduced body fat
  • Improved or maintained muscle mass

Have a look at that list and tell me you don’t want all of those things going on in your body!

Design Your Own HIIT

These workouts are simple and fun (maybe just for me 😉 ) to design on your own.

  1. Choose 3-5 exercises.  Depending on your goals for the day, they can combine to be a full body routine or you can choose to focus on one specific area like abdominals.
  2. Choose your work:rest intervals.  I recommend beginners starting out with a 30:30 work:rest ratio.  Intermediate can try 45:15 and superfit can go 1 minute on all the way through.

The thing to keep in mind here is that rest doesn’t mean you’re weak.  Use the rest time to recover, catch your breath and restore your mind to go all out in the next work interval.  Take those breaks!

3.  Decide how many rounds you’ll do.  Beginners I’d recommend one round.  Intermediate 2-3 and advanced as many as 5.  It will also depend how much time you have to spend doing the workout.  HIIT workouts of 5 minutes can still be effective in terms of controlling blood hormone levels or getting a quick calorie burn in, so don’t discount the short workout!

A HIIT Workout for you to try!

If you’re not feeling creative today, or aren’t sure where to start – here’s one I’ve written AND filmed to eliminate those excuses for you.  Get after it!

  1. Box jumps (No box?  Great, just pretend you’re jumping rope)
  2. Pushups with rotation (alternate rotating sides)
  3. Side lunge to squat jump (alternate lunging sides)
  4. DB punches (No DBs?  Great, just punch the air.  Seriously, still effective)
  5. Walking lunges (No room to walk?  Ok, alternate forward lunges)
  6. Weighted crunches (I think you know what I’ll say here….)

Interval:  Beginners shoot for 30w:30r.  Intermediate 45w:15r.  Advanced 60w:0r

Rounds: Beginners 1.  Intermediate 3.  Advanced up to 5.  (Rest one minute between rounds).


Check out my Facebook Page Coach Sprenkel for a video clip of each move!!


Quality Run 2: Hills

The Runnin’ Fools are starting a new phase of our training cycle.  We’ve just finished several weeks of circuit style workouts to help build total body strength in combination with running.  Now, with race day less than two months away, it’s time to introduce the next Quality Run: Hills.

And what better way to do that than on hump day 😉

I’ve run hills for as long as I can remember in my running career.  In middle school we would zig zag down a wooden ramp and run back up a steeply banked trail hill and proudly shout out what rep we were on.  And then we’d repeat.  And repeat.  And repeat.

In Memphis I would run laps on the Auction Street Bridge.  The slow slope of this bridge was longer but I’d go up and down, and then cross to the other side and repeat the process.  Some days I’d do it for time, others for reps but a secret and dark part of me really enjoyed it.

Austin was a hilly enough town that a regular street run would cover the hill workout.  One of my favorites though was Red River which was just rolling with slopes.

Now that I’m in Tulsa, I’m still trying to figure out how to get some incline practice in (especially with San Francisco just weeks away!).  There’s a significant incline coming back east from the river, and an elusive hill that the bikers call “Crybaby Hill”.  I stumbled upon the one we used today on a run last week in Owen Park.  We did an easy one mile warmup through the park and then three repeats on the hill.  It was about .15 miles up the hill and then we took a longer loop back down.  There was no rest between repeats except the slower pace down.  Finish with a cool down and we hit 2.85 miles!

Quality Run 2: Hills

Quality Run 2: Hills


What:  A run that includes a significant amount of incline, whether built into the route or from repeats up and down the same hill.

When:  Once a week in the middle of the training process, after some body weight strength training (circuits).


  • Combines strength training with function.  Hills are great at coordinating the strength of tendons, ligaments, muscles and capsules of all major joints involved in running.
  • Power development.  Because your muscles have to work against more gravity to propel your body weight upward, they are able to develop more power than they would on flat surfaces.
  • Improved running economy.  Hill running has been shown in Sweden to improve runners’ economy by at least 3% after twice weekly hill sessions for 12 weeks.
  • Higher concentrations of aerobic enzymes.  The presence of these enzymes in the quadriceps can contribute to increased speed while running.
  • Maintained fitness.  It’s been shown that athletes who include hill training in their routine do not lose their fitness as quickly as those who do not run hills when time is taken off working out.
  • Increased calorie burn.  Adding hills to the routine dramatically increases the caloric expenditure of your workout as compared to the same distance and speed run on flat surfaces.

How: I’m sure I’ve convinced you to add hills to your routine, but there is one big thing to keep in mind.  ADD THEM SLOWLY.  Increasing intensity too fast is the number one cause of injury in runners!  Take your time with it, even if you feel like you’re fit enough to tackle ten repeats (which I’m sure we could have done this morning) start with 3-4. Then each time you run, you can add one to two additional repeats.  Be sure to take a rest day or an easy day between quality workouts!

Check out this article from Runner’s World (that I adapted some of the benefits listed earlier from) for much more detail!

Good luck, and see you on the hills (your glutes will thank you).