Name: Playbook - Hannah Bower - Running/Cardio 4.13.22
Uploaded: 2024-03-06T20:30:23.581Z
Duration: 60 min
Description: Running/Cardio 4.13.22

Had time for 6 rounds, can't imagine 8... would really have to play the mental game and push myself. Played with sprint pace a bit while on the treadmill, happy but know I can do more.

Katie

Trying to implement more cardio but this is making me question my decision 😂

Brenna

My husband and I took turns pushing our toddler in the stroller during the 2 minute run. He loved it! This was perfect.

Keri

Modified this one but did a 3 mile sprint to start and then did the exercises as a circuit after. ☺️😅

Jillian

Good Friday blast. Modified because I’m 7.5 months pregnant and don’t have a treadmill. Did 2 min of trampoline high knees/jacks/etc x8 rounds with knee push ups and a smaller range of motion on the tucks. ❤️

Aubrey

Rachel S.

This is a lung and body buster. It’s a long challenging workout! But please please feel free to shorten the rounds to how long you have and are capable of. 3-4 rounds of this workout will still be a great workout!

Every now and then it’s fun to do a running workout that’s broken up by strength movements.

You’ll get the best of both worlds with this workout.

This workout is best replicated on a treadmill (or cardio equipment of your choice), or a track. 

Enjoy!

You will do 6-8 rounds, or however much time you have available, of the following:

-400meters (.25 on treadmill) OR 2 minutes 
-10 thrusters  
-10 push-ups 
-10 tuck outs 

If you truly want to make this workout harder, run your 400meters at an incline of 5%-8%

If you do all 8 rounds you’ll have done 2 miles, 80 thrusters, push-ups, and core. 

This is the kind of workout you do every ONCE and a while 💛

Pick a pace that will challenge you for 400  meters (.25 on a treadmill, 1 lap on a standard track, or 1/4 mile).

This type of distance the pacing should feel more like a sprint than a run, the 400meters will go by quick.

You can also go for 2 minutes if you are using a watch and running on the street/trail.

Your effort should be high, you should be feeling it in the lungs, and that last .05 should be a push to finish. If you really want to make it hard run at an incline.

If you can’t sprint/run then hike up that incline and find a speed of walking that is really challenging. 

Even if you jogged really slowly at a high incline, your lungs will be on 🔥

400meters Sprint

Equipment Substitution: you can do these with a band, kettlebell, dumbbells, your child. 

Modifications: air squats, squat jumps, 

Form:
- Place the barbell on the front of your shoulders
- Hold the barbell keeping your elbows and chest up as you go down
- Reach parallel and come back up
- Soon as you reach the top do the squat press the bar above your head

Thruster

Modifications: place your knees down or your hands on an elevated surface.

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core engaged, neutral spine
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank

Push Up

Modifications: deadbugs, sit-ups, marches 

Focus on form here! 

Only go as far in range of motion in your kick out as your core will allow. 

If you start to cone, lower the range of motion or do one foot at a time using your other leg for support.

Tuck Kick Outs

4.12.22 running/cardio

Running/Cardio 4.13.22

First run in a minute so didn’t run the past few minutes but still glad I got it done and love the ladders!

Emily Storm

Skipped the 5-minute runs and added abs. Great workout!!!

Molly

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Running/Cardio 12.9.22

Alyssa

I was only able to do 5 rounds, but that was a lot! Did a lot of modifications in the cardio part since I had my toddler who wanted to join. So we tripled the time, ran on a little incline to run up the stairs 🤪

Took a week & a bit off, this was a great push to get back into the rhythm 🥁

Roxanne

Cardio/Strength 11.23.22

First run in a minute and besides some pain in my knee it felt great! Love how many options there are to choose from for cardio and the layouts!

A nice change up to keep cardio interesting on my sore days 😅

Rachel

Such a good one! I skipped the rest and tacked on at the end to finish up a 3 mile day!

Courtney

Running/Cardio 11.21.22

Veronique

I love adding this core circuit into the 30 min workouts! It's the perfect way to finish with a burn! 🔥

10 Min Core 11.7.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3 rounds! So good. Abs were on fire 🔥🔥

Sumaiya

3-9 Min Stability  Ball Core 11.3.22

taylor

wesley

Loved it!! Quick and easy but my abs are on fire

Michaela

20 Minute Core 11.1.22

This is my go-to ab workout. Working my way to 3 sets! I can only do 1 right now. 🫣😊

Chelsi

I only did 1 round 😂 I will definitely work up to getting 3 rounds completed!

Alexandria

12 Min Core Circuit 10.13.22

Beatrice

Omitted the 8(30s) for time, so I pushed harder on paces than I would have - spicy & loved it! Great way to break up treadmill miles and work speed.

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Running/Cardio Workout 9.30.22

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Love it!! I think it would be helpful to have it narrated or the number of each exercise on the screen :)

Larissa

Easy to follow, quick and effective, and man did it burn! 😅

Leah

3 Min Core Circuit 9.27.22

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Challenging workout but I love the change of intensity. Some days I feel that I have endless amount of energy but today I wasn't feeling it and I'm glad I pushed through!

Running/Cardio 4.13.22

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