Name: Playbook - Luna Castilho - W4/D4 Endurance Run + Biceps and Triceps
Uploaded: 2021-09-26T12:16:22.902Z
Duration: 50 min
Description: W4/D4 Endurance Run + Biceps and Triceps

Calf Stretch

Runners Stretch

Inner Thighs stretch

Wide legs touching opposite feet

Run Warm Up

20 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)
2 min - 80% effort (run I recommend 7.0-8.5mi/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)
2 min - 80% effort (run I recommend 7.0-8.5mi/hr)
2min cool down

20 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

- Start by standing tall, bringing one leg up into a 90 degree angle, feet on a dorsiflexed position,  hold a dumbbell in each hand with palms facing inward - Keep your upper arm locked to your ribs. - Curl the dumbbells up
- Engage you biceps throughout the movement - Pause and lower slowly

Single leg Hammer curl

- Grab the pull-up bar with the palms facing you
- Pull your torso up until your head is around the level of the pull-up bar - Keep you elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin up

Concentration Curl

Barbell Curls

Skull Crusher

Diamond push up

Triceps Pushbacks

Reverse Table top push up

Crab to Crunch

Mountain Climbers

Biceps & Triceps Circuit

W4/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!

W4/D4 Endurance Run + Biceps and Triceps

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