Name: Playbook - Hannah Bower - Running/Cardio 5.23.22
Uploaded: 2024-03-06T20:30:23.556Z
Duration: 30 min
Description: Running/Cardio 5.23.22

LOVE!! Time went so fast & distance added up quick!

Katie

I hate running but these intervals make it go by fast!

Beatrice

Cardio done! 
This was a little tough literally running 3mins 🙌🙌🙌

Sumaiya

Feeling so strong since starting to workout with you during the 30 day challenge. Bought a basic treadmill to run during naps. 15 months postpartum tomorrow and maxed out the treadmill at 10mph during interval 2!

Kaitlin

Another springing masterpiece! Keep ‘‘em coming & Happy Thanksgiving

Justine

Nice and sweaty, really focused on breathing the second set. I like incorporating these cardio workouts into this training cycle... helps break up the miles and making me faster!

Kirsten

Amazing workout! Was perfect for a lunch break run without it being just a straight job! Thank you!! Are there any other running workouts On the app?

Stefannie

Sorta weird on the elliptical, did not feel like a real sprint but trying to do low impact 🤷‍♀️

Rachel

This workout is excellent! It was exactly the kick that I needed and my first workout on your app. Thank you for adding the timers and check boxes too. Thank you Hannah & Team!

Alicia

Perfect Global Running day run 🏃‍♀️

Maggie

Taylor

Tracy

This was fun! Loved it...I'm not too fast at the moment, but every round I increased my speed. Fastest sprint was at 6.7mph.

This is a 30 minute interval cardio workout! 

Can be done on any machine and at any level.

Last few running workouts have included longer medium paced efforts. 

This week it’s all about sprinting and going fast 🏃‍♀️💨

This is your warmup! 

The goal is to get your blood flowing, heart pumping, and maybe some sweat! 

This can be a walk, jog, combo, incline walk or however you see fit to prep you for your intervals.

Warmup

Intervals

5-rounds ( 15 minutes total )

1 minute sprint (all out effort)
2 minutes recovery (walk/jog/combo of walking jogging as you see fit)

Pick a pace that will challenge you for 60 seconds. 

Your effort should be high, by 40 seconds you should be feeling it in the lungs, and that last 20 seconds should be a push to finish.

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 🔥

Run/Sprint

This is your recovery. This can be a jog, a walk, or a combo.

The goal is to get your heart rate down and recover before your all out sprint.

Easy Run/Walk

Interval Set 1

This interval set is only 5 minutes:

30 seconds at an all out pace, 30 seconds rest for 5 rounds. 

For rest I recommend either walking or a complete stop. The rest/recovery will fly by so focus on deep breathing.

This will absolutely burn up your lungs, but it’s only 5 minutes and then you’re done!

Interval Set 2

This is your cool down:

Walk, jog, or combo to bring your heart rate and body temperature down.

Cool Down

Running/Cardio 5.23.22

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 😅

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

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!

Running/Cardio 5.23.22

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