Name: Playbook - Luna Castilho - W2/D4 Endurance Run + Biceps and Triceps
Uploaded: 2021-09-26T12:16:22.844Z
Duration: 45 min
Description: W2/D4 Endurance Run + Biceps and Triceps

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

Concentration Curl

Barbell Curls

Skull Crusher

Diamond push up

Triceps Pushbacks

Reverse Table top push up

Crab to Crunch

Biceps & Triceps Circuit

W2/D4 Endurance Run + Biceps and Triceps

Jena

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

Racquel

Liza

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

W1/D4 Endurance Run + Biceps and Triceps

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

Rafael

W1/D5 Dynamic warm up + Legs

W1/D6 Booty Builder Optional

W2/D1 Sprint Run + Full Body

W2/D2 Dynamic warm up + Back and Chest

W2/D3 HIIT + Recovery Flow

W2/D5 Dynamic warm up + Legs

W2/D6 Booty Builder Optional

Denise

W3/D1 Sprint Run + Full Body

W3/D2 Dynamic warm up + Back and Chest

W3/D3 Core + Recovery Flow

W3/D4 Endurance Run + Biceps and Triceps

W3/D5 Dynamic warm up + Legs

W3/D6 Booty Builder Optional

W4/D1 Sprint Run + Full Body

W4/D2 Dynamic warm up + Back and Chest

W4/D3 HIIT + Recovery Flow

W4/D4 Endurance Run + Biceps and Triceps

W4/D5 Dynamic warm up + Legs

W4/D6 Booty Builder Optional

W2/D4 Endurance Run + Biceps and Triceps

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