Name: Playbook - Ida Jemina - DAY 13 - 5K Cardio (or Cardio at Home) + Stretching
Uploaded: 2024-02-13T13:19:03.844Z
Duration: 40 min
Description: DAY 13 - 5K Cardio (or Cardio at Home) + Stretching

Wendy

Forgot how much loved running a 5K!🦵🏼🦵🏼🦵🏼🔥

Terri

Olivia schmidt

Amanda

Céline

Samantha

AMAZING!!! Although it was raining outside, the endorphins after the exercise were epic❤️

Sonja

I don’t normally enjoy running but this was a nice change…and I loved the tracker. I could just listen for your cues as I jogged along the ocean! 🤗

Kristin

I haven’t ran in forever and it felt awesome with all of the prior prep work on my legs

Naomi

Haven’t ran 3 miles straight in a long time. Thanks

Sectwin

I didn't know I would ever be able to complete a 5k I was so proud of myself.

Elizabeth

Martina

Did a 5 km charity walk and stretching today.

Ida, today was amazing! The workout, the views, enjoying Mother Nature while feeling accomplished for completing my workout was just great! I’m feeling all the inner peace and happiness. Thank you! The fall challenge is amazing so far! Can’t wait for more 🧡🧡🧡

Alex

Brittney

Emmelie

You so got this!😍👏🏼 Today we're going to do a 5k cardio. You can do it by jogging outdoors or alternatively in a treadmill if you have access to one. I will guide you through the session and tell you when to go easier and when to pick up the pace. Just put your headphones on and let's get moving!

👉🏼 If you are not able to jog, no worries whatsoever! You can do the Cardio at Home from Day 6 instead. You can also do 40 min of steady state cardio instead of this guided session if you want.

Last workout of this week and you are smashing it!!❤️❤️❤️

Today we're going to do a 5k cardio. You can do it by jogging outdoors or alternatively in a treadmill if you have access to one. If you are not able to jog outdoors, do the Cardio at Home from Day 6.

0.4 mi Power

1.0 mi Jog

0.3 mi Run

0.4 mi Walk

Running

Well done! Let's stretch out those muscles after the cardio. Calm down, breathe deeply and enjoy! 30 sec each exercise per side.

- Stand with your feet hip-width apart.
- Step your right heel in front with your foot flexed, toes pointing up. Bend your left knee slightly.
- Lean forward and place your hands on your thigh until you feel a stretch in the back of your leg.
- Hold.
- Return to the starting position and repeat on the other side.

Hamstring and Glutes Strech

- Stand erect with legs crossed.
- Bend over and reach toward feet. Hold stretch. 
- Repeat with the other leg.

Cross Leg Stretch

- Stand with your feet hip-width apart.
- Bent your left knee outwards to the side and rest your ankle above your right knee.
- Lean forward and grab your left knee to help you balance.

Standing Glute Stretch

- Stand with your feet hip-width apart.
- Bend your knee back.
- Grab your ankle and feel the stretch.
- Hold.
- Repeat to the other side.

Quad Stretch

- Step your leg forward.
- Bend your front knee and keep your back leg straight and lift your heel off the floor.
- Hold.
- Repeat on the other side.

Hip Flexor Stretch

- Stand with your feet wide apart and your toes pointing outwards
- Bend your knees and push your knees outwards.
- Hold.

Groin Stretch

Post Cardio

DAY 13 - 5K Cardio (or Cardio at Home) + Stretching

This workout was so fun, fueling, and rewarding!

Ireland

Getting back in the routine of working out and this was perfect. Such a great workout 🥵🔥

Michelle

It was awesome 🤩 
I need motivation ❤️ I keep coming and going 😓 I hope to stay consistent.

Ruby

DAY 1 - FULL BODY SCULPT

DAY 2 - TABATA + ABS ATTACK🔥

DAY 3 - LEGS & GLUTES BUILDER

Love this program…nice slow burn!🏋️🦵🏼💪🏻💋

DAY 4 - TOTAL UPPER BODY ATTACK

Those side leg raises are hard. Loved that workout!

Jacquelyn

Quick and effective.  I’ll definitely feel this later.

DAY 5 - 20 MIN BOOTY PUMP🍑

Great training to start my one month break ❤️🙈

Dinara

Wow…great follow along…just the right amount of intensity for a great heart pump!

DAY 6 - AT HOME CARDIO + STRETCHING

Kicked my body into high gear reset…much needed rest before beginning next week!

DAY 13 - 5K Cardio (or Cardio at Home) + Stretching

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