Name: Playbook - Rachel Nicole - W1/D3 Endurance Day | Cardio
Uploaded: 2023-01-16T12:36:16.438Z
Duration: 45 min
Description: W1/D3 Endurance Day | Cardio

Push pace =
Run/jog 0-1% incline 
Walk at 6-8% incline

Run/jog at 0-1% incline OR walk at 6-8% Incline

Moderate Push Pace

-Decrease speed for joggers + runners 
-Decrease incline for walkers

Walking Recovery

Cardio Intervals

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide Push Up

HIIT Circuit

W1/D3 Endurance Day | Cardio

christina griffith

W1/D1 Lower Body  | Strength Day

Omg I’m so sore already!! It was a great workout.

Britney

W1/D2 Upper Body

My legs are still burning from the last workout!!

W1/D4 Lower Body | Quad Work

W1/D5 Endurance Power Day

W1/D6 Upper Body | Push-Pull Day

W2/D1 Lower Body Strength Day

Definitely shaking when I finished that one. 🔥

Marcheta McKinley

W2/D2 Upper Body + Core

W2/D3 AMRAP

W2/D4 Lower Body Day

W2/D5 Endurance Power Day

W2/D6 Upper Body Pull Day

W3/D1 Lower Body Strength

W3/D2 Upper Body Push Day

W3/D3 Active Recovery

W3/D4 Lower Body Day

Did 4 rounds in 35 min. Enjoyed this circuit!

Hannah

W3/D5 Endurance Power Day

W3/D6 Upper Body Pull Day

W4/D1 Lower Body Day

Definitely underestimated the plank taps today....it's been a minute since I've done those.

W4/D2 Upper Body + Core

W4/D3 Active Recovery Cardio

This workout KILLED me! In a good way 😜

Morgan

W4/D4 Lower Body Day

W4/D5 Endurance Power Day

W4/D6 Upper Body + Core

W5/D1- Lower Body Day

W5/D2- Upper Body + Core

W5/D3- Active Recovery Day

W5/D4-Lower Body Day

W5/D5-Endurance Power Day

W5/D6-Upper Body + Core

W6/D1- Lower Body Strength Day

W6/D2- Upper Body + Core

W6/D3- Active Recovery Day

My legs and glutes are definitely going to feel that one. 🔥

W1/D3 Endurance Day | Cardio

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