Name: Playbook - RanchFit Laine➕Bryan - W8/D3 Muscle (Cardio-low intensity cardio)
Uploaded: 2024-01-08T04:28:09.580Z
Duration: 20 min
Description: W8/D3 Muscle (Cardio-low intensity cardio)

Purpose of Day 3 is to help flush the body, build on aerobic capacity and clear the mind.
Options can include but not limited to:
- running
- rowing 
- biking
- ski erg

Exercise should be performed at a “conversation pace”.

- Run at a good pace for you 
- Begin your run slow... slower than you think you should be running. Allow your body to "warm up" properly, your lungs to warm up and your mind to settle in.
- At minute 5, increase the pace to what you would consider a 7 out of 10. Try to maintain that pace. Dont focus on the discomfort. Focus on the TECHNIQUE of the run. Focus on your breath. Are you in control of your breath? Are you pulling from the hamstring to bring your foot back to you? How are your feet striking the pavement? Are you picking your feet up or lazy shuffling them forward? Whats your torso doing?? Is is crunched over, collapsing your diaphram?
- At minute 15, slow down again. Regain control of your breath, your heartrate. Use this last 5 minutes as a cool down period, but continue with a slow jog.
* If during the intense portion you need to slow down...SLOW DOWN. Regain control of your body, then re-engage your pace. Just keep moving during this period, even if its a very slow jog.

Running

W8/D3 Muscle (Cardio-low intensity cardio)

W1/D1 Muscle Day 1 (Back)

I like the music, timers, examples and a planned workout.  This is only my first week so I hope it builds on what I've already done as I progress.  I also hope there is more after the program is completed

Amber

W1/D2 Muscle Day 2 (Chest/Core)

W1/D3 Muscle Day 3 (Cardio-low intensity cardio)

Good workout
Added abs and upper row exercise

Shelly

W1/D4 Muscle Day 4 (Shoulders)

W1/D5 Muscle Day 5 (Arms)

W1/D6 Muscle Day 6 (Legs/Lower Body)

W1/D7 Muscle Day 7 (Cardio -low intensity cardio)

W2/D1 Muscle (Back)

W2/D2 Muscle (Chest/Core)

W2/D3 Muscle (Cardio-low intensity cardio)

I think the rest times are too long 90 seconds just gets my heart rate down low and maybe it just feels weird cause I’m use to cross fit workouts where it’s a constant all out feeling

Madelyn

W2/D4 Muscle (Shoulders)

W2/D5 Muscle (Arms)

W2/D6 Muscle (Legs/Lower Body)

W2/D7 Muscle (Cardio -low intensity cardio)

W3/D1 Muscle (Back)

W3/D2 Muscle (Chest/Core)

W3/D3 Muscle (Cardio-low intensity cardio)

W3/D4 Muscle (Shoulders)

W3/D5 Muscle (Arms)

W3/D6 Muscle (Legs/Lower Body)

W3/D7 Muscle (Cardio -low intensity cardio)

W4/D1 Muscle (Back)

W4/D2 Muscle (Chest/Core)

W4/D3 Muscle (Cardio-low intensity cardio)

W4/D4 Muscle (Shoulders)

W4/D5 Muscle (Arms)

W4/D6 Muscle (Legs/Lower Body)

W4/D7 Muscle (Cardio -low intensity cardio)

W5/D1 Muscle (Back)

W5/D2 Muscle (Chest/Core)

W5/D3 Muscle (Cardio-low intensity cardio)

W5/D4 Muscle (Shoulders)

W5/D5 Muscle (Arms)

W5/D6 Muscle (Legs/Lower Body)

W6/D1 Muscle (Back)

W6/D2 Muscle (Chest/Core)

W6/D3 Muscle (Cardio-low intensity cardio)

W6/D4 Muscle  (Shoulders)

W7/ D6 Muscle (Legs/Lower Body)

W7/D1 Muscle (Back)

W7/D2 Muscle (Chest/Core)

W7/D3 Muscle (Cardio-low intensity cardio)

W7/D4 Muscle  (Shoulders)

W7/D5 Muscle (Arms)

W7/D7 Muscle (Cardio -low intensity cardio)

W8/D1 Muscle (Back)

W8/D2 Muscle (Chest/Core)

W8/D4 Muscle (Shoulders)

W8/D5 Muscle (Arms)

W8/D3 Muscle (Cardio-low intensity cardio)

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