Name: Playbook - Luna Castilho - W1/D4 Endurance Run + Biceps and Triceps
Uploaded: 2023-11-27T16:46:31.534Z
Duration: 45 min
Description: W1/D4 Endurance Run + Biceps and Triceps

Racquel

Liza

Calf Stretch

Runners Stretch

Inner Thighs stretch

Wide legs touching opposite feet

Run Warm Up

15 min Endurance Run
(1% Incline)

2 min - Warm up
2 min - 60% effort (light jog I recommend 5.0 to 6.5mi/hr) 
2 min - 65% effort (jog I recommend 5.5 to 7.0mi/hr)
2 min - 70% effort (run I recommend 6.0-7.5mi/hr)
1 min - rest (walk or light jog)
2 min - 60% effort (light jog I recommend 5.0 to 6.5mi/hr) 
2 min - 65% effort (jog I recommend 5.5 to 7.0mi/hr)
2 min - 70% effort (run I recommend 6.0-7.5mi/hr)
2min cool down

15 min Endurance Run

Bear Hold

Bird dog

Bear Crawl

Bear crawl (core circuit)

Plank on a Stability Ball

V-Ups with a Stability Ball

Plank to Pike on a Stability Ball

Prone Reverse Crunch on a Stability Ball

Stability Ball - Core Circuit

Single leg Hammer curl

Chin up or Assisted Chin up

Concentration Curl

Barbell Curls

Skull Crusher

Diamond push up

Triceps Pushbacks

Reverse Table top push up

Crab to Crunch

Biceps & Triceps Circuit

W1/D4 Endurance Run + Biceps and Triceps

Jena

Epic! I struggled, it’s Day 1 😂but I feel energized!

W1/D1 Sprint Run + Full Body

The best part of this workout is that I always have fun learning some new moves as well. You rock!!!

Rafaelly

W1/D2 Dynamic warm up + Back and Chest

W1/D3 Core + Recovery Flow

As a professional athlete I really enjoyed this workout. It improved my performance and I’m feeling stronger. Thank you Luna!

W1/D4 Endurance Run + Biceps and Triceps

Community

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