Name: Playbook - Hannah Bower - Running + lifting 8.15.22
Uploaded: 2025-01-04T23:27:11.686Z
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

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

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

Cardio/Strength 11.23.22

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

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 💕

Running + lifting 8.15.22

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