Name: Playbook - Hannah Bower - Running/Cardio 11.21.22
Uploaded: 2025-08-11T00:42:26.984Z
Duration: 30 min
Description: Running/Cardio 11.21.22

Took me about 40 mins with the transitions but an awesome workout!

Marissa

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!!

Lindsey

ENNY

trying to get more into running and tried this one today!💪🏼

Brianna

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!

Emily Storm

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

Still one of my faves! I think it's helping me become faster. My total miles was 1.80 compared to 1.50 last time. 🏃‍♀️

Maggie

Took a lot of mental strength to keep going after the third set.  Really pushed myself on the last set and I feel so good.

Caroline

That incline run 🤢 really have to fight for it after a hard minute. Coming for a fast fall with all these cardio speed workouts 💪 🏃‍♀️

Katie

Great for my active recovery day! 🏃‍♀️

1.95miles! Loving this format Hannah!!🥹🥹
Could have pushed to 2miles but needed that cool down after the incline run 🔥🔥🔥

Sumaiya

Stephanie

Fun workout with the change of pace every minute. Make the time feels like it is going by faster

Jaime

Beatrice

Bailey

This is the first workout in our fourth week of November’s Thankful challenge.

This week we are honoring our lungs and cardiovascular systems.

Never miss a challenge update, join my Facebook group below:

https://www.facebook.com/groups/451724679422276/?ref=share&mibextid=S66gvF

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 

5 rounds which equals 20 minutes (or however long you have time for) of the following.

1 minutes of Easy to medium pace. Make this your comfy Sunday afternoon jog pace. You should be able to have a conversation. If you are new to running you can even speed or incline walk this if you need.

1 minute of medium to hard pace. I want you to focus on speed. Try and be fast and let your legs turn over for 60 seconds. Stay relaxed in your upper body the more you try and work your turnover. You should not be able to have a full conversation here, but you should be able to get out a few words. 

1 minute 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%. If you are using a bike or eliptigo, up your resistance. This sounds easy, but even at slow pace incline running or walking can feel harder than sprinting. 

1 minute rest. There is no video for this, at the end of each round click the timer (click button in the bottom left hand corner). This can be a walk, or a complete rest whatever it takes to bring your heart rate down before going into the next round.

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.

60 seconds

Pacing: you should be able to have a conversation, but you should also feel your heart working.

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 extended “recovery”. Learning how to control your breathing, your thoughts, and your muscles through a steady easy run.

This is called active recovery. During this minute 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

60 second

Pacing= whatever pace that allows for a few words but not able to have a conversation

This next minute I want you to try and focus on speed. Whatever that looks like to you.

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 60 seconds

Medium to Hard Pace

WE DO NOT HAVE A VIDEO OF INCLINE JUST YET. 

When we do, we will update this ASAP.

60 seconds 

As you finish your last 60 seconds you’ll drop the speed down probably close to your easy pace or even slower. And as the rounds go by, maybe even a walk because you will also be adding incline. Start at 5% incline and slowly jog. 

Tip: the slower you go, the more incline to add and vice versa

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

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

Incline Run or walk

11.21.22 running/cardio 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 11.21.22

Ugh I love your cardio workouts! It’s my Saturday life line! The time just flies by. Thank you!!

Felt like I could compete in the Olympics! Cuz baby I'ma track starrrr!! 🥰

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

Kiki

Andrea

10 Min Core 11.7.22

Loved it! Wish there were verbal cues when to switch though

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! 🙌🏻

3 Min Core Circuit 9.27.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3-9 Min Stability  Ball Core 11.3.22

Jasey McArthur

Alexandra Lins

taylor

20 Minute Core 11.1.22

It was good, especially the first few weighted exercises!

Jenna

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

Did the 10 reps and modified some and I’m dying on the floor. So good! 😂👏

15 Min Core 7.2.22

Samantha

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

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 T

Running/ Cardio Workout 9.23.22

3/23/25 Houston, Tx Humidity… I think the at counts as double the accomplishment 🥵

Just what my body needed. Got nice and sweaty & much needed movement.

Running/Cardio 9.16.22

Lungs BURNING! I think my soul left my body ☠️ It was a mental fight at the end but feels so good!

Thankful for your message halfway through.  That was very tough but made it through 🏃‍♀️

Running + lifting 8.15.22

Needed something quick and has a run. My numbers have improved drastically, the renegade rows I can do them now with 30lbs dbs🥹🥹 and I can sprint at 10mph for 30sec and feel fine🩷 thank you Hannah for helping me build my strength and stamina!

Amy Ball

Running lifting challenge 7.27.22

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

Great ab burner after doing 5miles. 🔥🔥🔥

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

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/Cardio 11.21.22

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