Name: Playbook - Hannah Bower - Week 1 Optional Cardio Workouts
Uploaded: 2023-12-12T00:44:18.720Z
Duration: 35 min
Description: Week 1 Optional Cardio Workouts

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

Chalandra Butterfly

2 miles today while on vacation... so proud of myself. 
This program is the best

Cynthia Contreras

Delaney

I could tell that my body was tired today but I still wanted to move for an hour. I did a 30 minute stair stepper workout and then a 30 minute walk. It was a great way to end the week!

Taylor

Love that you give a breakdown of options for cardio 🙌🏻

Caitlyn

I did one of your 20 minute workout but set it to 25 instead.

Elaine

I did one of your hiit workouts for this day! I’m IN LOVE with this series, already noticing myself getting stronger.

Brenna

Threw in some extra cardio to cap off the week!

Jogged/sprint splits for the first 3 rounds and then switched to fast walk/sprint splits for the last 5 rounds. Finished with adding stairclimber in for 12min. The workout started out feeling tough but once I got into it I got into a groove and it felt good!

Sarah

Bridgid

Hiring a pelvic floor PT STAT. This was my first attempt at a jog 10 mos pp, and I peed my pants. I’m heartbroken and embarrassed, but I won’t give up. I love your programs so much. They make me feel strong! I think I just got a little too cocky.

Cami

I know we are in week 5, but 35min is all I had today and my body is sore from yesterday’s weights so cardio is all I had in me for today

Tamara

Morning walk with the little man (part of our morning routine-haven’t logged it yet though)

Brittany

6.2 on pelaton app bike - missed Cody (sorry). A lot of hills today!

Morgan

Rosie

Almost in tears 😭 I wanted to practice for my 5k and I was kinda nervous to start running since I haven’t ran since last year! When I tell you I wasn’t out of breath and my heart rate was steady and I went a little over 5k and felt amazing actually it was my win for the week! I don’t think this would have been possible haven’t I gone through the get stronger program and challenged myself and improved the way I have! From the bottom of my heart thank you! I am so grateful for you and I can’t wait to crush the 5k in two weeks!! Along with doing this program as well♥️♥️

Heba

Completed with a 12 mile mountain bike ride!

Ashley

We went on a 5 mile hike with the doggo today 🐕💛

Jai Aja

This week has been great. Feel so much better already. It’s so mental. I am doing the workouts (which I love ) but that has never been the problem. The diet has been as far as guilty shame etc…. I have been working on eating for what I need and not giving into depression. 
Yesterday at the grocery store I was standing in line and the enemy said “ get that candy bar. Your always alone and depressed so you deserve it “ 

Imagine the devil on one shoulder and Christ on the other. 

I literally flicked the devil off my shoulder snd said nope not today 👿 
My thoughts and my souls belong to Christ who gives me strength. 

( I probably looked like the crazy lady in-line flicking her shoulder lol ) but I only needed one good flick 🙏💪🏻👏🏻🤣

Did workout 1 for optional cardio but on the advanced for stair master. Uff I’m drippin!

Serena

My legs were so sore today that I did light cardio and walked for a few miles. Doing my full body “day 4” tomorrow! I drank a lot of water like you suggested and used a roller on my legs( advice from a friend🤣)

Elissa

I go for a walk almost every day and love it on my active rest days😊

Lauren

Sweating like crazy but the best run and finisher to an awesome week!! 💗

Élise

Love having this cardio option during our challenge!!

Victoria

Remember: THESE WORKOUTS ARE OPTIONAL. 

Cardio is not something you HAVE to do. But for those of you who enjoy cardio I want to be able to offer that for you. In the video description you will have 3 cardio workouts to choose form. 

Do them if you want, or not do them. Remember this is YOUR journey, you get decide how it looks.

Pick anyone of these workouts below, or create your own!

Workout 1 Cardio HIIT: Can also be replicated on a bike, eliptigo, stair master, or your preferred cardio machine

- Beginner: for 32 minutes (or 8 rounds) walk for 3 min, jog for 1 minute 

- Intermediate: for 32 minutes (or 8 rounds) jog for 3 min, sprint for 1 minute

- Advanced: for 32 minutes (or 8 rounds) run for 3 min, jog for 1 minute
    - run= not as fast as a sprint, but faster than a jog. Pace should be uncomfortable for longer than a minute

Workout 2 Traditional Cardio:
- Beginner: 30 minute walk
- Intermediate: 15 min walk 15 min run
- Advanced: 30 minute run

Workout 3 Unconventional Cardio:
- Swim
- Yoga ( check out recovery yoga in live workouts)
- Hike
- Play time with kiddos

Optional Cardio

Week 1 Optional Cardio Workouts

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Kelsey

Week 1 Day 0: Welcome!

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

Mindset 1: Getting Started

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

Kiki

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Week 1 Day 2: Back and Biceps

Had to modify a few exercises due to knee issues, but overall loved the circuits

Jessica

Another awesome and enjoyable workout!! Starting to feel strong again

Week 1 Day 3: Shoulders, Glutes, and Core

Teresa

Oh man. Short and sweet!! Loved this workout!!

Amanda

Week 1 Day 4: Full Body

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

Elizabeth

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

Michelle

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Marnie

Week 2 Day 1: Legs

Week 2 Day 2: Chest and Tricep

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Lindsay

Ludim

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

Cristine

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Mindset 3: Motivation

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Week 3 Day 1: Legs

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Christine

Week 3 Day 4: Full Body

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Caitlin

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Ashley Powell

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Rachel S.

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Katie

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Patty Southcott

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Karly

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Allie

Week 4 Day 2: Chest and Tricep

I’ll be honest .. That one was really humbling

Kara

Week 4 Day 3: Shoulders, Glutes, Core

Got 5 rounds ! And I didn't modify anything but the push up to superman!

My favorite workout I come back to at least every other week!

Week 4 Day 4: Full Body

I did leg day conditioning and recovery yoga for my cardio today. I LOVE this day so much because it lets me knock out any of the conditioning that I either didn’t have time for or physically could not complete that day.

Skipped to do 30 min peloton today and will do full body tomorrow

Got a 4 mile hike/run in ... the weather wad gorgeous!

Week 4 Optional Cardio

Exactly what I needed to hear again this week! Thank you wonderful ladies

I’m so happy you guys shared this. Ever since having a baby, I have been obsessed with the scale and getting my body back. Within a couple months (and after sweating off many many pounds of water weight) I was back to my before pregnancy weight. But then after having to stop breastfeeding early for many very unfortunate reasons, I gained 6 pounds I can’t shake. It has been hard for me since no girls I know weigh as much as me. BUT right now I am the healthiest and most in shape I have been for years (probably since running high school track with Michal 10 years ago). Plus I’ve always just been pretty muscular. And if I am all those things now, but I weigh more, then I don’t need the cherry on top! I never liked 🍒 anyway 😜

Celine

I needed to hear this today. Thank you guys!

Mindset 5: Why the scale shouldn’t be your only goal.

Never expected the tri-set to be as challenging as it was 😂😂 I’m shaking 🫨

That was a good one! Legs are on fire! Loved the end conditioning!!

Brittney Howell

Week 5 Day 1: Leg

Got a little ballsy on the chest press and upped weight on the second two rounds. Couldn’t quite complete all reps at that weight- but felt great going until failure

Week 5 Day 2: Chest and Tricep

Aline Hoover 

Really felt the burn with the first circuit & the conditioning 🔥🔥

Week 5 Day 3: Back and Bicep

Jenna

This was a great work out. My shoulders will be sore tomorrow

Skipped conditioning today... however that strength portion alone kicked my booty! #sweatisgold 💪💪🤯

Week 5 Day 4: Shoulder, Glutes, Core

This was far too hard for me and I got super discouraged, even with modifications. Gonna keep at it though.

Adrianna

Oh my goodness!!! Was it just me or was that extremely challenging!?!?!?

Hana

Week 5 Day 5: Full Body

Went for a run today for cardio... it was like running with noodles for legs after yesterday's full body 😂😂😂 but my pup and I got 3 wobbly miles in anyway 🔥🔥🔥

Did a dance class for this cardio day 😅 it was fun!

55 min hiit on the treadmill. Sprints/jogging

Week 5 Optional Cardio

This episode consisted of a lot of realizations for me and a lot of good reminders that I can keep in the back of my mind for the days when I need to be a little bit more appreciative and I need to be a little bit more focused on the long-term goals that I do have an want to accomplish. Thank you both so much.

Great topic! It’s so true that the privilege of being able to move our bodies can often be overlooked so I love that you both brought that to light. The other points you made also made me think of exercising and moving your body as an investment for future you to be healthy, mobile and able to keep up with anything that you might encounter in the future. Excited to knock out this final week!

I have not done even a fraction of the workouts that I intended to do with this program/challenge. I hate to see them disappear because I enjoyed the workouts that I did so much! But, if there is one thing I’ve learned from this challenge is that I am deserving of grace and this is a process. I REFUSE to let myself be defeated by this challenge. REFUSE. Guilt is a useless emotion. I am listening to all of the Mindset Mondays again, taking some notes on ideas that really speak to me and my fitness journey, and going from there. I’m going to write down everything I’ve learned in the past six weeks, and build upon that. Did I meet my goals? No. I did not. Did I learn something about fitness and myself? Abso-fuckin-lutely.

Onalise Hill

Mindset 6: Tough Love

I didn't have much in the tank after round 4, but I pushed through that last round ! No modifying or anything 👌

Shooooot! Was a little intimidated by the description! But once I started moving felt great!! Not enough time btwn movements to worry about being tired 🤣 love it

Week 6 Day 1: Full Body

Only had time for 2 rounds and im breaking a sweat!

I love this program, this "cardio" day is perfect!!! 🔥🔥🔥

Week 6 Day 2: “Cardio”

Modified some of the movements and skipped the long jump since it's midnight and I'm in an upstairs apartment but either way the drip was real 🔥🔥🔥 #sweatisgold

Week 6 Day 3: Functional Strength

Samantha

Very challenging and intense, reslly liked it!!  🏋🏼‍♀️🤸🏼‍♂️💪🏼

The sweat is real with this one! 🔥🔥🔥

Week 6 Day 4: Strength + Conditioning

I don't even know how to verbalize what that was...
🏋‍♀️🏋‍♀️🔥🔥

Finished it!!! Wowza that was a tough and 🌶️ one. Positive thoughts at the end to finish

The first three rounds were killer ... great way to start the day 🔥🔥🔥💪💪💪

Week 6 Day 5: Bodyweight

Got another 4 miles in with my pup today... it's that perfect running weather time of year in so cal and we plan to make the most of it!

Week 6 Optional Cardio

🔥🔥🔥🔥
Started with 13 ended with 15!!!!

Buy in: 12
Buy out: 13
I cannot express my gratitude enough for you guys, Hannah and Michal! You have helped me remember that I am so strong, capable, and that I love lifting and working out! As a new(ish) mother, I feel so empowered by your program. Now that it’s over, the new goal is to not lose the progress I’ve earned! 🤍

Week 6 Day 00: Buy-Out

In my opinion even if you're a beginner this program is for you! There's so many way to modify anything you can't do (yet) and by the end you'll be so surprised and proud of yourself!

Week 1 Optional Cardio Workouts

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