Name: Playbook - Hannah Bower - Running + lifting 8.15.22
Uploaded: 2024-03-06T20:30:23.520Z
Duration: 50 min
Description: Running + lifting 8.15.22

Lungs BURNING! I think my soul left my body ☠️ It was a mental fight at the end but feels so good!

Katie

Jenna

Thankful for your message halfway through.  That was very tough but made it through 🏃‍♀️

Caroline

Holy heck, batman. That was rough... in the best way! Challenging mentally and physically!

I loved this workout!! If it wasn’t for the pre workout plus I think I would of stopped a little past halfway lol

Bailey

This was tough but felt so good finishing it! I did jump ropes instead of sprints to make it an at home workout but would love to try it again with sprints!

Sara

Probably one of the toughest workouts I’ve ever done! But I conquered it! 

5 mins: .45 miles at 5.5 mph
4 mins: .46 miles at 6.5 mph
3 mins: .40 miles at 7.5 mph
2 mins: .35 miles at 8.5 mph
1 min: .15 miles at 9.5 mph
2 mins: .20 miles at 8.0 mph
3 mins: .37 miles at 7.5 mph
4 mins: .46 miles at 6.5 mph
5 mins: walk/cool down at 3.3 mph

Used 17.5 lbs

Taylor

Woof! That was a tough one. Feeling super proud for pushing myself through the second half when I wanted to quit.

Alyssa

Incredible. Took me 45 minutes for 7 rounds and I ran out of time but LOVED this workout. One of the TOUGHEST yet most FUN ones I’ve done, in a long time! Thank you!

Shivani

I could “only” get 1/2 way through 😅 what a sweat sesh!?

Whew baby!!! Ladies this is a tough workout that is going to push you in all the best ways. You are capable of hard things! This workout can easily be modified to make more difficult or much easier! Enjoy 🥰

Please READ so you understand the workout! If tapping through the videos is just too much, just review the workout as a whole and follow the text below for the workout! 


Below were my stats to give you an idea of what I did! The videos are showing my 1 min running set + 16 rep circuit.

Choose an appropriate speed for you and just increase it each set as you work down the 5 min running ladder. Then you’ll work your way back up the running ladder with the same or similar speeds.

 **If there is two numbers listed for speed, it was because I either sped myself up or slowed down during that set. 

After each run you will perform, squats, renegade rows & pushups. 

Modify running: jump rope, walking, any cardio machine

Modify circuit: kneeling pushups, kneeling renegade rows, just body weight.

Increase intensity: You can add weight as you go down the ladder in the lifting circuit to make more difficult. squats, renegade rows & pushups. I kept my weight consistent.

Little rest as possible the entire workout. If you do rest, rest after the lifting circuits before you run.

run 5 min @6mph: .40 mile 
Reps: 16
Run 4 min @ 7.5 mph: .44 mile
Reps: 12
Run 3 min @8 mph .38 mile 
Reps: 8
Run 2 min @9 mph- .28 mile 
Reps:5
Run 1 min @10.5-12.1 mph- .15mile
Reps: 16 
Run 2 min @ 8.5 mph - .2mile
Reps: 12
Run 3 min @ 8.0-7.5 mph - .36mile 
Reps: 8
Run 4 min @ 7.0-6.5- .42mile
Reps: 5
Walk 5 min to cool down

Pat yourself on the back. Well done.

You will run for 

5 min 
4 min 
3 min 
2 min 
1 min 
2 min
3 min 
4 min 
Walk 5 min 

Between each run you will do a tri set of squats, renegade rows, & pushups.

You will start at a jog and each set work your way up in speed. I increased 1-2mph each set.

You can easily just increase .01 speed. So if you started at 5.5mph you can just increase to 5.6 or 5.7! The higher you increase the speed each set, the more challenging it will be. My goal was to be around .4 of a mile for the first 3 sets.

Sprint Intervals

Between each running set you will hope off and immediately with no rest go into squats, renegade row and pushups.

Your reps will be in ladder fashion like the running. You will perform the reps given for all 3 exercises. 

16
12
8
5
16
12
8
5

You will reverse the reps to match the running. So this time as the running time increases, the reps of the circuit decrease.

I am showing you the 1 min run + 16 rep circuit.


Modify: knee pushups, knee renegade rows, body weight squats. Body weight rows. Just squeeze your back as your row.

Tri Set: dumbells + body weight

You can stop here for time or if your body is telling you enough.

Half way pep talk

Running Ladder

Running + lifting 8.15.22

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

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 🔥🔥

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.

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 + lifting 8.15.22

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