Name: Playbook - Hannah Bower - Running + lifting 8.15.22
Uploaded: 2024-03-06T20:30:23.520Z
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

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

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

Cardio/Strength 11.23.22

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

Beatrice

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.

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

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

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 😂😂

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 💕

Running + lifting 8.15.22

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