Name: Playbook - Hannah Bower - Running/ Cardio Workout 9.23.22
Uploaded: 2024-03-06T20:30:23.507Z
Duration: 40 min
Description: Running/ Cardio Workout 9.23.22

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

Molly

This workout is going to be a block workout.

While you will be going for time, the type of running will be different (medium/easy pace, speed/sprint, incline walk or jog)

As always, you can do this workout on a treadmill, bike, eliptigo, or any cardio machine you like.

This is your warmup. You can walk, you can jog, you can do a combo of both, and you can go at any pace, just get the heart working.

Warmup

You will do 

4 rounds which equals 32 minutes (or however long you have time for) of the following.

3 minutes of Easy to medium pace. Make this your comfy Sunday afternoon jog pace. This will also be your active recovery in later rounds. Can even walk this if you need.

2 minutes of medium to hard pace. I want you to focus on speed. Try and be fast and let your legs turn over. Stay relaxed in your upper body the more you try and work your turnover.

3 minutes of incline. * we don’t have a video just yet of this*. But slow your speed down to your easy pace, and maybe even slower. Set your incline at no less than 5% and jog or speed walk for 3 minutes. This sounds easy, but even at slow pace incline running walking can feel harder than sprinting. 

Repeat. See if you can go faster on the flat runs and higher on the inclines as rounds progress.

If you’re using a bike or eliptigo, instead of incline turn up the resistance.

This is your comfy pace. Run or walk at a speed that you would if you where to go out for a causal run with a friend.

As the rounds progress this will be your “recovery”. Learning how to control your breathing, your thoughts, and your muscles through a steady easy run.

This is called active recovery. During these 3 minutes your biggest goal is to focus on your breathing, calming your breathes down, and getting your mind ready for the next hard effort.

Easy to Medium Pace

The next 2 minutes I want you to try and focus on speed.

Try and push yourself with a speed that feels uncomfortable. 

A good way of gauging how fast you should go is a speed where you could make it an additional 30 seconds, but probably not much longer after that.

Keep your chest tall, turn your knees over, and let it rip for the next 2 min

Medium to Hard Pace

WE DO NOT HAVE A VIDEO OF INCLINE JUST YET. 

When we do, we will update this ASAP.

As you finish your last 3 minutes you’ll drop the speed down probably close to your easy pace. And as the rounds go by, maybe even slower.

Because you will also be adding incline. Start at 5% incline and slowly jog. 

Your lungs may be tired from the speed work before, but now we’ll round out the body and toast the legs.

Incline running is hard! You don’t go as fast, but you feel it. Remember your recovery is coming up!

Incline Run or Walk

9.23.22 Workout

This is your cool down. You can walk, you can jog, you can do a combo of both, and you can go at any pace, let the heart rate come down and your body relax.

Cool Down

Running/ Cardio Workout 9.23.22

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!!!

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Katie

Running/Cardio 12.9.22

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

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.

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! 😅

Running/ Cardio Workout 9.23.22

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