Name: Playbook - Hannah Bower - Cardio/Running 4.27.22
Uploaded: 2024-03-06T20:30:23.568Z
Duration: 40 min
Description: Cardio/Running 4.27.22

On a cardio kick again 🙃 love that I can find a good variety of workouts to do! Quick & effective - nice and sweaty!!

Katie

Really enjoying playing with pacing on the sprints. Definitely noticing improvements already. Can't wait for the temps to drop and really REALLY push my all outs.

This was brutal for me.....never knew I could go at 6mph for 2mins 💪 felt so good! 
did all 4rounds...2.15m

Sumaiya

Only did halfway because used it as a warm-up...it was a great burner. I haven't ran in awhile so I didn't exactly sprint, but I definitely picked up my speed. Here's to reigniting my love for running 🏃‍♀️

Maggie

Surprisingly awesome! Hardest part was the cool down run. 1 mile E run. 6x(.15 W/.25 fast R). 1.45 mile E run cool down to get to 5 total. Then walk .3 home!

Brittany

Fun quick workout. Love these cardio workouts!!

Tracy

Cady

This is a simple workout, but simple doesn’t mean easy! 

If you go for distance this workout is 3 miles. Two of those miles easy peasy, 1 mile broken up into sprints.

If you go for time, 16 minutes easy, 8 minutes of all our effort.

Remember: you can modify!!

Rest as you need to, walk when you need to!

1 mile= 1600 meters 

Start this workout with 8 minutes of easy running or 1 mile. You choose what works best for you!

Hopefully by 4 minutes/ half mile mark start to pick up your pace and push yourself a bit.

Rest as you need to afterwards.

If you can’t run 8 minutes straight, run what you can, and then power walk what you can’t at an incline. Start this workout with 8 minutes of easy running or 1 mile.

Hopefully by 4 minutes/ half mile mark start to pick up your pace and push yourself a bit.

Rest as you need to afterwards.

If you can’t run 8 minutes straight, run what you can, and then power walk what you can’t at an incline.

8 minute warmup (or 1 mile)

If you’re going for time go for 2 minutes.

400 meters= 1/4 mile = 1 lap around standard track 

When I ran track, this was a foundational benchmark workout:

It’s 4x400 Meters

Or 4x1/4 mile.

What makes this workout hard is your effort. The 400 meters should be a sprint and as fast as you can go. These 400’s need to be ab all our effort.

This workout is only as hard as the intensity you push yourself with.

You’ll rest fully between sets. Let your heart rate come down completely. Recover 100% before staring your next 400.

If you find you’re not being challenged by the speed, then put your treadmill at a 3-5% incline.

400 Meter Sprint (or two minutes)

End the workout the same way you started.

8 minutes or 1 mile.

This is to help your heart rate come down.

Walk when you need to.

8 minute (or 1 mile) Cool Down

Cardio/Running 4.27.22

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 🤪

Keri

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 🔥🔥

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!

Rachel S.

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!

Cardio/Running 4.27.22

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