Name: Playbook - Hannah Bower - Optional Cardio 9.7.24
Uploaded: 2024-10-07T01:24:52.962Z
Duration: 35 min
Description: Optional Cardio 9.7.24

Dominique

Ashley

I call this workout; how much ground can you cover in 30 minutes? Regardless of what mode of cardio you choose, find a pace that’s slightly uncomfortable and compete with your machine.

How many miles, vertical feet, or distance can you cover in the span of 30 minutes.

The intensity of this workout is more than your LISS pace, but obviously you can’t sprint for 30 minutes

Find a happy medium and GO!

Recommended time: 15-30 minutes 
Intensity: medium 
Breathing: medium , should be able to have say a few words but should not be able to have a full on conversation 

Types of cardio you can do: incline walking, biking, rower, eliptigo, stair stepper, regular walking, slow jogging 

Week 1 of this new training phase you did a low intensity steady state for 15 minutes.

This week we are doing MISS. Medium intensity steady state.

I call this workout; how much ground can you cover in 30 minutes? Regardless of what mode of cardio you choose, find a pace that’s slightly uncomfortable and compete with your machine.

How many miles, vertical feet, or distance can you cover in the span of 30 minutes.

The intensity of this workout is more than your LISS pace, but obviously you can’t sprint for 30 minutes

Find a happy medium and GO!

Medium Intensity Steady State Cardio

Perform as many rounds as you can in 6 minutes.

Perform one side all the way through and then switch. Or you can alternate each side as you go through!

Reps are per direction (and per side)
Recommended reps: 5 (10 total per side)

Modifications: perform either to the side or straight back 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and elbows have a slight bend in them 
-Lift one leg at a 90 degree angle straight out to the side, try and get your knee parallel with your hip
- keep pelvis stable. Like a glass of water on your back! 
perform as wide as a circle as you can by rotating your leg 360
-point your foot to the ceiling and knees to the ground 
-lower knee to the ground
-this is one direction 
-lift and repeat in the opposite direction

Kneeling Cars

Reps are per direction (and per side)
Recommended reps: 5 (10 total per side)

Modifications: perform either to the side or straight back 

Form:
-Get on your hands and knees. Hands underneath shoulders and knees underneath hips 
-Back flat, chin neutral and elbows are not locked out 
-Lift one leg at a 90 degree angle straight out to the side, try and get your foot parallel with your hip
perform as wide as a circle as you can by rotating your leg 360
- keep your pelvis stable and don’t lean to one side drastically. Stay upright 
-point your foot to the ceiling and knees to the ground 
-lower knee to the ground
-this is one direction 
-lift and repeat in the opposite direction

Kneeling Straight Leg Cars

Reps are per side
Recommended reps: 8-10

Modifications: limit range of motion 

Substitutions: lying side leg lifts 

Form:
- Start sitting on your side, place your forearm on the floor and stack your knees on top of each other in a bent 90 degree angle 
- press through your forearm and lift your hips up keeping your legs bent and feet on the floor
- Bring the leg on the top up as high as you can engaging your core and Glutes 
- Bring your top leg to meet your knee 
-lower your hips to the ground

Clamshell

Recommended reps: 8-10
Recommended tempo: 3-5 seconds

Modifications: standard tempo

Substitutions: hip thrusts

Form:
- Lay on the floor with your legs bent underneath you and feet flat on the ground 
- tilt your hips forward into a slight posterior pelvic tilt or neutral spine. 
- Push through your heels into the ground, and engage your glutes and core ( exhale: lift PF and engage TA gently) bringing your hips up.
- Squeezing your glutes at the top. 
- Lower back to starting position. As you lower inhale into ribcage and relax and let go of PF.
- you can lift shoulder blades off ground and protract the shoulders to tap into the deep core more!

Tempo Glute Bridge

Booty Burnout

Optional Cardio 9.7.24

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Emily

Courtney

Full Body HIIT 10.5.24

Katie

Taylor

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Jessica

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

Olivia

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Delaney

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Brianna

Had a sort of sh💩tty day and this was the perfect reset!

Morgan

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

Lacy

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Margaret 

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Enjoyed the legs workout. I upped the weight and completed it.

First day back after a week vacation is always rough. 😅

Cheyenne

Lower Body 9.9.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Kathryn

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Full Body HIIT 8.30.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

This one always gets me. One of my favorite full body workouts.

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

Lower Body Strength 8.26.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

Great way to start a day! Love it 🤜🏻🤛🏻

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

Amanda

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Nikyla

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Optional Cardio 9.7.24

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