Name: Playbook - Jen Widerstrom - Day 10: Cardio Run Down 🏃🏼♀️🏃🏾♂️🏃🏼♀️🏃🏾♂️
Uploaded: 2021-01-18T11:49:47.369Z
Duration: 45 min
Description: Day 10: Cardio Run Down 🏃🏼♀️🏃🏾♂️🏃🏼♀️🏃🏾♂️

Felt great to push my speed for longer periods of time and see just how far I could go!

Alison New

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Janelle Spady

CONGRATS YOU GUYS!!! DAY 10 is here which means it’s the final day of your BEACH BOD Program (if you’re not going to be repeating this cycle 2x through, if you are - then congrats on being halfway done!). You’ll noticed that I’ve tapered down the muscle work and put in more cardio here. This workout was designed to help you BURN FAT and LEAN IN around all of the muscle tissue you’ve created during the program. Proud of you guys, let’s get after it together, one last time!!!

Last day of the program and YOU ALREADY KNOW WHAT'S ABOUT TO GO DOWN!! It's our final Cardio run down and it works just like the other interval based training workouts. For this 50 minute session you can either run, like I've done here, or you can use the elliptical, row or cycle. The goal is to sustain your targeted effort (%'s shown below) for the given amount of time. In today's session, the workout looks like this:


5 min steady state @30% effort
Then...
Cardio Run Down
(Row, elliptical, bike, indoor or outdoor run)
7-1-6-1-5-1-4-1-3-1-2-1-1-1
Then...
10 min steady state @60% effort

- Run on whatever surface you have available, or you can cycle, elliptical, row

Indoor / outdoor run

Cardio Run Down

Day 10: Cardio Run Down 🏃🏼‍♀️🏃🏾‍♂️🏃🏼‍♀️🏃🏾‍♂️

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Tracie

Thebombo

Day 1: Muscle 💪 Front

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Day 2: Muscle 💪 Back

Day 4: Shred 60 / 60 🔥🔥🔥

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Lori

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Day 6: Back Side Strong Side 🙌

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 10: Cardio Run Down 🏃🏼‍♀️🏃🏾‍♂️🏃🏼‍♀️🏃🏾‍♂️

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