Name: Playbook - Hannah Bower - Cardio/Strength 11.23.22
Uploaded: 2025-01-04T23:27:10.019Z
Duration: 35 min
Description: Cardio/Strength 11.23.22

Caroline

Killed me but LOVED IT 💪🏼🤍 felt soooo strong midway and towards the end, almost cried out of joy 😅

Heba

Guys guys guys this was brutal. I decided to make this workout into 4 sets instead of 8 so I ran for 3 minutes, 20 push press, 10 walking lunges and so on and when I was done I had to lay down in the middle of the gym 🤣🤣. Don’t get me wrong this was fun and I loved it but it is not easy.

Nada Alabbar

Lindsay

This was the perfect quick workout while I was on vacation this week! Just did as many rounds as I could with the time I had:) love all the varieties of workouts you have on here!!

Hannah

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

Warning: Do on hair wash day only lol so sweaty! This was a hard one but such a good one when you are struggling with motivation!

Mindy

Well gah damn. Kicked my ass. Probably one of my favorite workouts yet.

Briana

Sonya

6 rounds, what I had time for.
Can tell I would really have to mentally push for all 8. Definitely a good change of pace & extra day workout.

Katie

Alona

Chelsea

Excellent at home thanksgiving workout! Minimal equipment and tough workout!

Sarah

Jenna

This is the second workout in honor of our lungs during November’s Thankful Challenge, be sure to join my community groups for updates:

https://www.facebook.com/groups/451724679422276/?ref=share&mibextid=S66gvF

This is the second workout in the Cardiovascular week for November’s Thankful Challenge.

Be sure to never miss an update, join my community group: https://www.facebook.com/groups/451724679422276/?ref=share&mibextid=S66gvF

You will need: a cardio equipment (modifications included if you don’t), pair of dumbbells

Modifications: any cardio equipment 

Substitutions: mountain climbers, box jumps, stairs at home ladder sprints on a drive way

Pacing cues: fast run (slower than a sprint, faster than a jog)

this should be a pace where you feel challenged. 

90 seconds is too long for an all out sprint, but it’s short enough to still be speedy.

A good rule of thumb for this is you should be able to get a few words out if someone spoke to you, but you wouldn’t be able to have a conversation.

The last 30 seconds should be a challenge.

Recommended reps: 10-12

Weight recommendation: medium to heavy

Modifications: remove the push and perform shoulder press 

Equipment Substitution: bands, kettlebells, barbell 

Form:
-start in a standing position, feet firmly planted hip width distance apart, core engaged
- press your arms with a dumbbell or weight in each hand overhead
- do not lock out your elbows, keep a slight bend in them, keep your wrists in line with your shoulders
- Lower the weights down to your shoulders, elbows forward of your body
- while you’re lowering slightly dip your torso (think hinge) by bending your knees 
-as you go to press the dumbbells back up overhead, press through your knees and hips to neutral position
-do not lock out your knees

Push Press

Reps are per side
Recommended reps: 5-6
Recommended weight: medium to heavy 

The reps are low, so I encourage you to challenge yourself with the amount of weight you choose. 

Modifications: Bodyweight or light weight

Substitutions: static lunge, reverse lunge, steps-ups
 
Form:
-start standing with your feet hip width distance apart
-core engaged, chest tall, shoulders retracted, head and neck neutral 
-step forward 6-8 inches in front landing on a flat foot with toes pointed forward or slightly outward 
-lower by bending your knees and hinging at your hips
-you can have a slight lean forward I’d your core is engaged and your torso still and firm (not rounded)
-do not let your knees fall inward as you lower, they point forward or slightly outward 
-press through foot and engage your glute to press to standing 
-You’ll do all lunges on one side before doing them on the other leg.

Walking Lunges

Recommended reps: 8-10

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, hands directly underneath shoulders, arms extended but not locked out, toes firmly planted on the ground, chin is NOT tucked to chest 
- lower to the ground by bending your elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground, or however far you can with core engaged 
- press back to plank keeping integrity in core

Push Up

Recommended reps: 8-10

Modifications: tuck in one knee at a time, keep one foot on the ground as you tuck, limit range of motion on the extension portion 

Substitutions: bicycles, deadbugs, marching, or any core exercise of your choice ☺️

Form:
-start in a seated position balancing your weight on the middle to upper part of your glutes
-pull your knees in and keep your chest tall, this is called a tuck position
-begin to unfold your tuck by extending your legs outward and lowering your chest backwards 
-keep your feet and chest a few inches off the ground to get into a hollow gold position 
-Only go as far in range of motion in your kick out as your core will allow. 
-once your limit is reached, engage your core without tucking your chin or seeing severe coning or bulging, pull your knees and chest back into a tuck position 

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

Cardio Strength 11.23.22

Cardio/Strength 11.23.22

Ugh I love your cardio workouts! It’s my Saturday life line! The time just flies by. Thank you!!

Lindsey

Felt like I could compete in the Olympics! Cuz baby I'ma track starrrr!! 🥰

ENNY

Running/Cardio 12.9.22

Absolutely love your cardio workouts! The intervals go so fast and I like having non running options. At 5 months pp the elliptical is perfect! Thank you!!

trying to get more into running and tried this one today!💪🏼

Brianna

Running/Cardio 11.21.22

🥵💯💥🔥🥰 my favorite ab burner combo 😅

Charlotte

Michelle 

Kiki

10 Min Core 11.7.22

Courtney

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

Katie Hughes

Erin

3-9 Min Stability  Ball Core 11.3.22

Alexandra Lins

taylor

wesley

20 Minute Core 11.1.22

It was good, especially the first few weighted exercises!

1 set of this and I’m done! lol I’ve been trying to strengthen my core for awhile and I hate it. But I love this workout! I try to end my workouts with this one. Soon I’ll have a stronger core.

Chelsi

Great core workout. My abs are on 🔥🔥🔥

Shanele

12 Min Core Circuit 10.13.22

Perfect Saturday workout! I love how easy your cardio workouts are to manage on any machine or cardio exercise!!

Didn't skip the sprints 👍 but need to push myself harder 👎 wasn't my best effort towards the end, let the heat get to my head and let up... I know I could have given it more. Love this workout because it's not just physical but mental!!!

Running/Cardio Workout 9.30.22

Great quick little finisher. Ofc sound and instructions but I know this was years ago.

Abby Colston

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

Emily Storm

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

Larissa

3 Min Core Circuit 9.27.22

As always, love your cardio workouts! Got it done on the eplitical!

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.

Running/ Cardio Workout 9.23.22

Just what my body needed. Got nice and sweaty & much needed movement.

Cardio done
2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣

Sumaiya

Running/Cardio 9.16.22

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

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

Running + lifting 8.15.22

Normally prefer to run for time > distance but this one hit the spot today! 👌

Running lifting challenge 7.27.22

Did the 10 reps and modified some and I’m dying on the floor. So good! 😂👏

Maggie

15 Min Core 7.2.22

Sprint pace is getting faster 🔥 really focusing on bringing my heart rate back down on the easy run and accepting a slower pace if necessary. It's paying off bc i feel faster!!

Came back after the hell she (this week) gave me earlier this week.... crushed it!!! Really into the quick burst runs/cardio right now, more please!!

Head wasn't in it, felt really hard today. Not my best effort. Did the first interval and then switched to an EMOM. Tomorrow will be better.

Running/Cardio 5.23.22

Really had to push the last 2 minutes of each set - was very in my own head. But even still, I increased speed each time amd fought thru. Reminding myself hard summer runs will make for a faster fall. My mind needed the win today.

The last 8 kicked my ass, let the mental fight win with 2 minutes left. Disappointed but know I can do it. Saving to do again in the near future!

Went for time instead of distance. Increased speed on repeats. Was hard. Really hard. The temp&humidity definitely played a role. Ready for cooler temps to see what the legs can do. Summer running is frustrating when you can't hit paces you want but I know the work now will make for a faster fall.

Running/Cardio 5.12.22

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

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

Cardio/Running 4.27.22

Allegra Agabian

Tough is an understatement. Big mental game with this one. My booty will be sore tomorrow from the inclines.

Running/Cardio 4.20.22

5/5 but ☠️ want to hate it but I can't 😂
Freaking hard, like really freaking hard.

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.

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

Brenna

Running/Cardio 4.13.22

☠️☠️☠️
Got 4×1min in before I had to call time. Definitely want to get all 8 next time - need to give myself the minutes to be able to. The 4min felt like forever! Worked up a sweat and feeling it!

Can I swear here? Is that allowed? Because  &!^#&!*;@;$, that was hard! 🥵😂☠️ BUT I think I've been severely underestimating my cardio fitness level. I set the treadmill at paces I thought would be a challenge, and some felt too comfortable. I worked my way up where appropriate but still felt I may have been able to take it up a notch - and that's with tight legs after yesterday's lift. Definitely want to revisit this when properly hydrated and after a good stretch to see what the legs can do.

Running/Cardio 4.6.22

Went for 30 minutes, and I felt good, so finished at 4 miles! Body needed something simple today and once we got into a rhythm it felt GOOD!

30 minutes on the bike! 10 minute full body circuit after.

Running/Cardio 3.30.22

Love this format. Time flies by.
Got 3 rounds in...30mins 2miles! 🔥🔥🔥

Got four rounds in feeling refreshed! Love these cardio workouts please keep them coming!

Cady

Lacey

Running/Cardio 3.23.22

Set a 35 minute timer and increased speed .2mph at the end of every song instead of 5min. Was trying to not focus on time and just run - definitely worked!! Coming back to this soon and starting at a faster pace 😈

Still getting my legs back after a week at sea - had to go slow down but still nice and sweaty/got the heart going!

Love that there is a good variety of cardio workouts!! The mental fight at the end is my favorite part of this one!

Running/Cardio 3.9.22

FL humidity made this way harder than previous times, reminding myself that hard summer runs make for a faster fall.

Carina

This pattern really took the monotony out of the workout and kept me in tune with my body’s effort. Thank you 😊

Averee

Running/Cardio 3.2.22

Great quick core routine after a workout.

Melisa

I really like this! I did 3 rounds for a little ab workout. The follow along is great because I don’t have to stop a lot.

Jessi

Verbal guidance and queues when switching would be helpful!

Krista Keil

LIVE 5 min abs/core 2022

Did 5 KBS in between each and I want to die a little.

Ange

Amie

10 Min Gymnastics Core 2022

Little by little until my new hip can heal

Molly

4-12 Minute Stability Ball Abs 2021

Only got one round in this time due to time contraints, but this is definitely going on my favourites!

9 Minute Core Circuit 2021

Jackie

Loved hearing your encouragement and reminders to maintain core

Annika Pollack

Lorena

Live 5 Minute Core 2021

Great and short core workout after cardio!

6 Min Core Circuit 2021

Love this one! so much mind muscle connection for me!

Brittney Howell

This was great. Very clear demonstrations and descriptions. Thank you!

It’s not so much an improvement on this one - it’s just a hard one for beginners

Olivia

20 Min Obliques and TVA 2021

5 Min Abs, obliques & core 2020

9 Min Core Circuit 2020

Love this one for really trying to focus of improving my core/pelvic floor

Ashley

I love this one, I need to work on my form though, still haven't got it quite right

Marie

This is hard to do mentally, I think I need to slow down because my breathing went out the window and it was just belly breathing/chest breathing. 
Do you squeeze both knees together?

6 Min Inner Core + Hip Work 2020

Jasey McArthur

My abs are on fire!!! Loved doing this as a finisher

5 Min Ab Burnout 2020

10/10 I’m two year post partum and have been trying to find something that I can FEEL engaging my core correctly and THIS IS PERFECT 💕

Cardio/Strength 11.23.22

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