Name: Playbook - Sally McRae - Day 15 (Week 3)
Uploaded: 2022-12-15T19:50:25.526Z
Duration: 45 min
Description: Day 15 (Week 3)

Rustie

Auscan

Stairmill for 50min! Dumbbell workout was a nice finish

Meghan

Loved the guidance on this one! Thanks 😊

Heidi

Was definitely getting tired shoulders by the 3rd round 👌

Tori

Maddy

Arms felt the burn...loved the quick arm session! 💪

Michelle

Ulrika

Heart rate up!! Lol X-Training today for me was Pilates + hip + core strength.

Emily

Phew! That was a surprisingly good quick weights sesh!!

Carissa Carlson

Perfect Christmas Day work out! Family hike followed by a super quick strength session! Now to the cinnamon rolls

Melinda

Awesome stuff! I was curious if the 3rd exercise has a name? We had squat to press and reverse chest flies, but that third one really didn't get called out.

Kimmy

Daniel

Katharina Hopp

Arms and shoulders are definitely burning after such a short circuit. Thanks Sally!

Kathy

Awesome workout- don’t be lidded by the duration, it’ll burn 💪🏼

Loved the workout, but it was hard to follow as it kept buffering, and the video would drop and start from the beginning when I re-opened. It would have helped a lot if the workout was listed in the text so I could still follow along while buffering.

Kristi Reardon

Great quick workout after a long run!!! Did 4 times through, fees great in my shoulders!! 💯

Amber

Shawn

40 minute hike + 7 min strength. A little sweaty and happy to move my body today.

Janeth

Awesome workout post run! Challenging enough 💪

Perla

I (poorly) underestimated that workout. Great workout! Added one more round

Sara

Abby Barber

Nina

Forgot to do this yesterday after my cycling class so added it on before my run workout today

Angela

Pamela

2nd workout of the day…50 mins on the bike and dumbbells to finish the day!

Megg

Did a Bike-Run-bike 20 mins bike, 2k run, 21 mins bike. Now these exercises, chose lighter wyd as my shoulders are not that awesome, next time will use heavier wyd. Now 10 min bike ride to cool off and then shower and ofg to work, feeling strong 💪🏼

Ramona Serrano

I just think you are so sweet. You are very kind and it shows!

Andrea

Ifit ride thru Japan with Ashley Paulson and then dumbells. Nice xtraolin day!!

Renea

Did the cross training on my. mountain bike - fell off and hurt my wrist so couldn't do the dumbbell workout! 🙄
Will tag it on some time this week though - love this one, short but effective!

Helen

Kristina Stubbs

Jess Carr

Becca

Don Asher

That was awesome!!
I really like doing strength after my run!!

Robin Packer

Felt so good after my aerobic run that I ended up doing 5 sets instead

Derek

15.11 mile 70-minute rail trail ride on my gravel bike. Loved doing the weights before the static posture of the drop-bars.

Brynn Cunningham

Fun short workout well partnered with a hike 💪🤩

Heather

Ronald Morgan

Marina

Great 8 minutes! Sweating!! Only walked 1mile with husband.

Love those strength workouts! Short, sweet and strong. Getting it done 😍

Nancy Morgan

Stacey

Super! Such a fantastic way to kickstart the week 3! Thanks, Sally! You are amazing! 💛

Hannie Ylagan-Nicanor

X-Train + 8 minute Dumbbell Routine (push START below to follow along with the workout)

For x-training session:

Beginner: 25-35 minutes of cycling, hiking, elliptical, yoga, or swimming. Light intensity. 

Intermediate- 35-50 minutes of cycling, hiking, elliptical, yoga, or swimming. Light intensity.

Advanced- 55-70 minutes of cycling, hiking, elliptical, yoga, or swimming. Light intensity.

Let’s make it a STRONG workout! 

Also, check out my latest podcast episode: 

https://anchor.fm/sallymcraepodcast/episodes/The-BODY-Part-One-e1afv9v

This is a 3 part series on THE BODY. My hope is to encourage YOU in your journey to getting stronger!💪

Day 15 (Week 3)

Julie

Lizzie

30 minute run 🏃 at 6am beautiful sunrise 🌅

Day 1 (Week 1)

Super good! New routine is always good. This arrive just in a good time for me! In french we said “C’est du bon travail” :)

Mireille

Did laps around my neighborhood and then came home and did the exercises between each 5 minute interval- super fun and tiring workout 🏋️‍♀️!!

Did this with hubby. Wowzah what a workout! 💪🏽🔥

Janine

Day 2 (Week 1)

Ashley

Day 3 (Week 1)

This was awesome! Feeling strong! 💪🏽

Lynn

Great workout. Put in some extra miles racing my kids (track season!) yesterday so did a walk/jog at the end.

Jenna

Day 4 (Week 1)

Forgot again to check it off in the app but I did it. Hahaha. 30 min bike.

20 min stretch yoga and a 1 hour walk. I love a good recovery day 😍

Day 5 (Week 1)

Powerlines with my RBF! Made the time fly by as we ate hills for breakfast.

Love the stability workout after a good run.

Tracy

62 min on the rec path in the snow! Enjoyed the simple stability exercises afterwards. Onwards to sauna!

Day 6 (Week1)
Long Run + Stability

Great first week. The strength and mobility to prevent injury is huge.

Getting stuff done around the house while still checking off 10000 steps! Great rest day.

Great first week as building up through injury would have ducked some sessions without the apps accountability

mark

Day 7 (Week 1)

Great run the start the day in the dark. Well other than some drivers that clearly need a run themselves. Hahaha

Struggled through this one but I ran 27 mins and only walked 3 in the middle! I’m proud

aiden

30 minutes at Kaweah Oaks Preserve- easy peasy after yesterday’s long run - just something to shake the stress out

Day 8 (Week 2)

Thank you Sally!  Love the challenge and the detail of the workout.  Appreciate your work to put these together!!

Valerie

Vince

Chelsea

Day 9 (Week 2)

Great indoor bike with mobility for the win!

Great bike and mobility for an active rest day!

Day 10 (Week 2)

Tough day, low energy.  Finished sweaty, feeling better😁

Such a good running day! Ran up my hills to town with the 20x20! Some didn’t seem faster, but the effort was there!

Day 11 (Week 2)

Great early morning recovery run flowed by love to the hips!

Just what a Friday needed. A nice recovery run flowed by love to the hips!

Day 12 (Week 2)

Great time on the trails with my trail sisters.

Loved it! Ran out on farm for 50mins and finished up a big hill, which turned into a hike 😆 good little finisher with push ups and lunges too . Thanks! 💪

Felt good in my lungs & mind!Low HR and steady pace for 70mins. Tight calves/achilles were the challenge this time. Addressing that tomorrow :)

Day 13 (Week 2)

I went hiking/shooting with friends today for New Year's Day :) I hope everyone had a great day!

Day 14 (Week 2)

Best way to spend a lunch break with the sunshine.

I kinda can't believe I sid all that. Do you ever respond to comments?

Day 16 (Week 3)

Spring is in the air and that 30 min walk refreshed my soul.

Day 17 (Week 3)

Perfect way to spend lunch… sunshine and strides.

So fun! Prioritized keeping my heart rate down 👍

Day 18 (Week 3)

Split strength and run. But then I got a great lunch run in the sun.

Split strength in morning and run at lunch to enjoy the beautiful spring weather.

Jessica

Day 19 (Week 3)

Great rest day with a trash pickup and getting stuff done around the house.

4.5 mile ruck (20lbs)
Time lead climbing at the climbing gym.
That’s how we rest… right?

Susannah

Day 20 (Week 3)

I started consistency running 3 weeks ago with the help of Sally's app. Today was my first outside run (it is slowly changing to spring here in VT) and I was full of fear. Fear of failure, fear of discovering I wasn't actually a runner. I leaned into all I have learned from Sally and Eddie these last 3 weeks and suited up and showed up for the run regardless of what my brain was telling me. I crushed 7.5 miles and know for sure I am a runner.

Christine

Felt great. Was nice to have the time to myself, running over farm and listening to the Choose Strong podcast 😁

Did my long run on Saturday. Forgot to mark it off. Ugh.

Day 21 (Week 3)

Anniversary trip with husband; total relaxation!

Day 22 (Week 4)

Sticky way to spend a lunch break. But it felt soooo good.

Took me forever since I don’t have a treadmill my running intervals were around the block. Got it done felt so good when done.

Tamaryn

Day 23 (Week 4)🔥

Walk on the farm with my baby girl in the frontpack 🥰

Day 24 (Week 4)

Again forgot to mark it complete. Well I did it yesterday at lunch. Lol

I wish the exercise descriptions matched the workout description. Workout was great.

It’s all about the mindset! Crushed it 💪

Day 25 (Week 4)

30 min bike and I’ll do some stretching later

Great bike to start the day and looking for mobility later in the day.

Day 26 (Week 4)

Kelly

Fabulous run on the trail surrounded by nature.

Finally got it done. I would love to know where we can ask questions. For example, if I get sick, should i skip days of training altogether or restart once i feel better? 

A bigger question... if i do a 50k using your training program, then 6 weeks later, do a marathon, what should i do for those 6 weeks?? Ha... just skip into the last 6 weeks of another program?

Day 27 (Week 4)

10000 steps, stretching, compression boots, and sunshine reading outside with my cat.

Not a rest day. Raced a trail 5k and crushed it.

Day 28 (Week 4)

Best way to start the day and a new week. Let’s go!

Would love to scroll through exercises rather than have to back out. Also, the exercise description doesn't always match the workout description

Modified to power hike and bodyweight since I’m still feeling the trail 5k I raced yesterday.

Day 29 (Week 5)

Ran at lunch between meetings then did the hip mobility once I got home.

Would much prefer to scroll through each exercise rather than 1 long video.

Legs still heavy from 5k race but kept it easy to check it off. The mobility felt like gold after.

Day 30 (Week 5)

That sucked but we got it done which makes me stronger physically and mentally.

Exercise description should match workout description

Sweating in the sun till the job gets done.

Day 31 (Week 5)

Leg did not want to turn on. But checked off 30 mins and a good stretch after.

Opted for indoor bike instead with a great stretch flow after.

Kelly Phillips-Henry

Day 32 (Week 5)

Stronger than before. What a fabulous way to start a Friday. Sweat sesh checked off!

Day 15 (Week 3)

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