Being a former 100-meter sprinter, I may be biased, but I think that female track and field athletes have some of the sexiest legs and glutes on the planet. It's a shame that we have to wait four years to see constant television footage of these spectacular athletes.

Still waiting for ESPN's all Track and Field channel.

Many women expect Olympic track athletes to be training five hours a day, seven days a week to build some of the best bodies in the world, but this is far from the truth. The following sprinter workouts will get your super sexy, gold-medal booty.

How Fast Is a "Sprint?"

A lot of women who've never sprinted before have a hard time figuring out the right percentage of speed to use, so they'll either under-perform and short-change their results or they'll overexert themselves before getting a good workout.

But once you figure out how to effectively gauge your intensity, your glutes will get the most out of your sprinting workouts, and the rest of the results will speak for themselves.

The Scale of Perceived Effort

Here is how you can measure your effort:

80% of your max speed  — A fast run in the park.

90% of your max speed — A very fast run in the park, while chased by a small dog.

95% of your max speed — Running to catch the last train of the night, while chased by two small dogs.

100% of you max speed — This is Tom Cruise in War of the Worlds-type of speed. (Or, you're being chased by small dogs from space who want to turn you into dust.)

The Sprinter's Glute-Building Workout

Perform the following warm-up before any of the workouts:

Jog 400m
Jog 100m
Sprint 100m at 65% speed
Jumping jacks 1 minute
Bodyweight squat 1 minute
Squat thrust (a.k.a burpee) 1x20
Push-up 1x25
Sprint 15m x 6 reps at 75% speed

As with standard sprinting distances, the letter "m" indicates meters. If you don't have a measured track, you can take the equivalent number of steps (instead of jogging 100 meters, jog for 100 paces).

If you're new to sprinting, I suggest starting with any two of the short distance sprint workouts each week. Use the short distance sprints for four weeks, and then start doing the longer distance workouts for another four weeks.

Short Distance Sprints

Workout A

Sprint 100m x 5 reps at 80% speed
Sprint 100m x 5 reps at 90% speed

With each rep, walk back to the start line for your rest and then wait an extra 15 seconds before you sprint again.

Workout B

Sprint 50m x 8 reps at 85% speed
Walking lunge 50m back to the start line after each rep.

Workout C

Sprint 30m x 8 reps at 100% speed

When my German track coach Siegfried "Ziggy" Matschke used to make me do these, I'd act like I didn't understand his German and he'd make me do more.

Start by taking a track stance or a 3-point football stance. The drive, or acceleration phase is where you'll be reallyworking your glutes and hamstrings as you accelerate to your top speed. Really push yourself on workout C because the distances are shorter and you can focus on pushing off the ground as you extend your legs with each step.

The workouts can be brutal, but results come quickly with the short distances. Since I'm a very generous person, I'll give you a few other workouts to help you out even more. Get ready to work your butt off, no pun intended.

I know you want a nice pair of glutes, so I know you'll do the work.

Worth all the sweat and effort.

Long Distance Sprints

Workout A

Sprint 300m followed by 150m sprint x 2-3 reps

Walk the same distance you sprinted for rest between reps.

To run the full 300m, try this approach: Sprint the first 50 meters all-out, then go at a very fast paced jog (or "float," as we say in the track world) for the next 150 meters, and sprint the last 100m.

Workout B

Sprint 400m
Sprint 300m
Sprint 200m
Sprint 100m
Sprint 200m

Between each sprint, walk the same distance for rest.

Wrap-up

Now go lace up your sneakers, get on the track, and get running. When you put in the required effort, you'll like how your jeans fit and how tight your glutes will be after eight weeks.

These workouts are metabolically demanding, which is great for rapid fat loss. These sprint distances also work the type-2 muscle fibers, which are susceptible to muscle growth, and that muscle will continue to burn fat and keep those glutes up to par.

In part two, I'll give you the weight room exercises and techniques that sprinters use to get the glutes that most people envy.

About The Author

Nii Wilson is the President and Founder of Athletic Combined Training Systems, or Athletic CTS, based out of NYC. Nii is a sports performance coach and boot camp fat loss expert that uses his experience as a U.S. Army soldier and former track and field sprinter to yield quick lasting results for the women of his NYC boot camps in Central Park, Manhattan.

Nii's no-nonsense, "leave your excuses in the garbage"-attitude continues to motivate and inspire others while pushing himself despite living with sickle cell. Nii can be contacted at TheSickleCellAthlete.wordpress.com or www.AthleticCTS.com.