Name: Playbook - Hannah Bower - Running/Cardio Workout 9.30.22
Uploaded: 2024-03-06T20:30:23.496Z
Duration: 40 min
Description: Running/Cardio Workout 9.30.22

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.

Katie

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Great workout to get miles in and keeping it interesting. Makes the time go by faster!

Jaime

Such a hood start to my morning🥰🥰 looking forward to try to get into running

Kirsten

Used this as my short run today. Pleasantly surprised by what I thought my easy pace was and what actually felt easy. Subbing in some of these cardio workouts to my run schedule is definitely paying off. Can't wait to see what I can do come race day!!

I subbed this run into my running plan, in place of my “short run” and I’m so glad I did. Nothing makes me feel more powerful then a good sprint. This was one of the best sprint workouts I’ve done. I’ll be keeping it in the rotation of my plan. 

Also, I LOVE being able to check of the sprints. I lose count when left on my own. This was a huge help

Justine

Took some time off of running after a half marathon and this was a fun way to get back into it!

Anna

Awesome cardio workout! The last block made me imagine I was running towards the vault all over again lol! 🤩🤸🏻‍♂️

Lorena

This should take about just shy of 40 minutes with rest time. But absolutely add more rest if you need to. 

You can also cut down on sets as well.

If you have ever wanted to log a few miles, but hate doing it steady state, this is a great way to sneak in distance without feeling like you’re running forever.

You’ll do the following for distance. See how far you can get within each set. The minutes get cut in half as you work through this run, but inversely the rounds double. 

1x6 mins
2 minute rest/recovery walk

2x3 mins 
1 minute rest/recovery walk between 

4x 90 seconds 
1 minute rest/recovery walk between 

8x 30 seconds 
30 seconds rest/recovery walk between

This is your longest chunk of running for this workout.

See how far you can go in 6 minutes, push yourself. 

Remember you have a 2 minute break immediately after where you can walk, jog, recover completely.

The next running set the time is cut in half, so give this single set of 6 minutes hell!

6 min

Now you’ve got two sets of 3 minutes of hard effort with a minute rest between.

3 minutes is a tricky time because it’s too long for a sprint, but short enough to be faster than a run.

See how far you can go in your first set of 3 minutes and then see if you can match it or go farther in your second set.

You’ve got this!!!

3 min

You’ve got 4 sets of 90 seconds ( = 1 minute 30 seconds)

Each 90 seconds, see how far you can run, and if you can maintain that distance each rep.

You’ll have a minute break in between to recover, I suggest walking for these.

You’ve got this! This should make your lungs feel on fire.

90 seconds

You’ve made it to your final block! 

You’ll go 8 rounds of 30 seconds sprint with 30 second break.

For this break, just catch your breathe, don’t worry about walking.

Give it all you’ve got because then you’re done!

30 seconds

Running/Cardio Workout 9.30.22

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

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

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!

Running/Cardio Workout 9.30.22

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