Name: Playbook - Hannah Bower - Cardio/Strength 11.23.22
Uploaded: 2024-03-06T20:30:23.461Z
Duration: 35 min
Description: Cardio/Strength 11.23.22

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

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

Beatrice

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

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

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

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!

Jaime

Bailey

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 🤣🤣

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! 👌

My hamstrings 🔥
Sprint into lifting, we love it!

The perfect combo of running and lifting, exactly what my head and heart needed today. Also challenging bc the first mile is always the hardest for me, so to only have 1 I really had to fight with myself. Good mental challenge!

Running lifting challenge 7.27.22

Maggie

I hate core work and I love this workout.

In 15 years of working out, I have never loved a core workout more than this one! Perfect intensity, duration and felt all the muscles.

15 Min Core 7.2.22

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

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

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

Running/Cardio 5.23.22

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.

Did for time and made it 4.15 miles 🙌🏼

Cady

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

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

Took me just below an hour because I’m pretty new to running and I wanted to go for distance and wowwww that was a mental battle, but I loved it!

Kirsten

I only made it halfway in 40 minutes - guess I was running real slow 😂😂

Taylor

Running/Cardio 4.20.22

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.

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.

Running/Cardio 4.13.22

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

30 minutes steady. Focused on heart rate. Got really hard around the 20 minute mark but pushed and finished.

This was mentally challenging
Longest 30mins ever!!!

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!

Lacey

Running/Cardio 3.23.22

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

Humbled. My cardio fitness is not what it was at the beginning of the year - my all out was definitely faster previously. Using this as a base to build on & come back to after some work. Was a good gage to set realistic goals moving fwd into the new year. I know what I'm capable of, going to get back to it!!

Cut back week for 1/2 training. This was a great way to mix up the 3 miles I had  today. Felt good, realized my easy pace may be a little too easy.

Running/Cardio 3.9.22

Carina

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

Averee

Marie

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

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!

Kiki

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

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

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

Holy moly. I forgot how much that burned!

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

Community

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