Name: Playbook - Hannah Bower - Optional Cardio 9.7.24
Uploaded: 2025-06-17T16:57:05.906Z
Duration: 35 min
Description: Optional Cardio 9.7.24

Just the right workout for me again today 😊

Kathryn

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

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Summer Burn| Week 6 Day 4| Functional Strength + Core

Summer Burn| Week 6 Day 3| Power & Athleticism

I liked this one a lot! It was short but it definitely targeted the legs and abs!

CristinaLS

Summer Burn| Week 6 Day 2| Functional Strength & Core

Bulgarian squat is always a tough one for me. My legs are on fire today 🔥

It may be a deload week but it’s still sweaty!

off for a week due to sickness, but I am SO back!!!!

Brianna

Summer Burn| Week 6 Day 1| Power + Athleticism

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Started out sweating it off. I enjoyed it.

Angela

Stephanie

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Kelsey

Still feel the challenge of trying to maintain form. Some I really felt the burn.🔥

Summer Burn| Week 5 Day 3| Functional Strength + Core

Andrea

4 rounds in 18 min, little to no rest. Really loved this for my first day back after vacation! Got everything moving and grooving without going too hard too fast

Morgan

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Holy dripping sweat Batman! She’s not playin’ with this one! 

If you’re not dripping sweat by the end of this one, you’re doing it wrong!

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this. I think I did either 5 or 6 sets. I lost count. The planks were challenging on my hip flexors, painful so had to modify to the floor.

Michelle 

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Shoulder hurt with the hanging core work so I changed that to leg lifts

I feel good getting through. I sweated and did feel it working my core and full body overall.

Idk what was going on today but I got through it and I feel amazing

Mayra

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Someone else said it too… love/hate feeling about that workout. But the sweat speaks for itself! Sweating like the sauna!

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Lindsay

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

This was amazing!! That the best follow along mobility I have done (even though “not professional”)

Martyna

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Beatrice

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Chelsea

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Amanda

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Katie

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Elisheva

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Paula Kane

Just getting back from being sick but this felt good. Especially as a deload week

Optional Cardio 9.7.24

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