Name: Playbook - Sally McRae - Day 4 (Week 1)
Uploaded: 2022-12-15T19:50:25.441Z
Duration: 55 min
Description: Day 4 (Week 1)

Lynn

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

Jenna

Laura

Vince

Heather

Sweat inside with weights. Sweat outside in the sun with the run. Perfect way to unwind after work.

Rustie

I really wish you would just do the workout in the video. I can't watch the video over and over bc there's too much explaining in between exercises. Also, it would be extremely useful to have the explanation during the exercise so you can feel confident you're doing it right. I have to go back in the middle of the exercises just to remember I'm doing it right. I was a d1 college athlete, I've spent lots of time in the gym being trained... maybe I'm just used to immediate coaching. These workouts take 2x longer than they should bc I have to go back and forth in the videos.

I do think the workout is great.

Tracy

Grace Fa’avesi

aiden

Bit confusing if it's 3 rounds with 3 sets of the 2 exercises or 2 sets. But good moves

Adrienne

Meghan

So GOOD I love incorporating strength and running.

Michelle

Loved this!! I have a hard time running aerobically but this was nice.  I did switch and do the run first while there was some daylight. 🙃 It was my dog’s longest run!

Samantha

Loved this.! Enjoyed the run at the end too 🙌

Tori

Awesome ! Can definitely tell I’ve been doing just traditional weight lifting, excited to see how these workouts improve my running

Evan

Tree trunks! Feel the burn on strength then running. Love it!

Loved the “Put the weights down” rest time. I’ve never heard a trainer be that specific. Love it. Thank you!

Shanda

Ulrika

Great workout!! Pushed me and I can push harder when I am there and ready!  Thanks Sally!!

Marney McGovern

Did some aerobic training on the bike after the sevens strength - coming back to running after an injury. This workout felt great and is confidence boosting!

Alice

Everything felt good. I only had 5 pound weights at the office so that’s what I used today.

Rebecca

Ashley

I loved this one, surprised me how quickly the legs loosened up on that run and felt strong 🙌🏻

Jami

Just did the workout now heading out for an easy (hopefully) 40 mins. I'm loving switching things up like this.

Maria

Wore the wrong shoes but - hurt my feet but got it done ✅ 😅

Lizzie

Brigid

Love the combo of weights and then a nice aerobic run.

Fab little strength routine followed by 35 mins treadmill would never have thought to do strength first

mark

Love these workouts with weights and running! Good combo. Feeling the booty gains too! Definitely needed more legs in my regimen.

Jess Contreras

This is my second time through this program.  It’s such a good one for prepping for race season

Brenda

I am training for triathlon so today was a bike day vs a run day. Did the strength section followed by a 40min flat bike course

Crystal

Julissa

Early morning run in the dark with Xmas lights - beautiful! Didn’t want to w/o this AM. Glad I got my butt out the door! Strength felt good.

Kelly Phillips-Henry

Bryan

I didn’t think I could but I started anyway and I did it. Thank you

Melinda

Kristen Shelton

Good exercises, single leg good challenge

Olivia

Awesome possum. Took a nice run on the TM. Wish it was outside but all good. #Workingongoals

Cecilia

Snow and 9°🥶 ice spikes on shoes and workout in shed @40°🔥

Tom Swingen

Really enjoyed this workout! Feeling strong 💪🏾

Susannah

Great workout to combine with Turkey Trot easy run. Grateful to be able to move today and everyday

Emily

Chase

This was a great workout this week! I love combining running and strength together and I’m going to love these days!

Hannah

Loved this workout. Great way to start my day!

Daniel

Great workout! 15 min “warmup” on stairmill 💪 then 3 set of each and 45 min run. Thanks for the motivation! ❤️

I love how Sally's workouts are so doable for me, yet still really challenging. For a person who is not good at staying consistent and not athletically inclined I feel like these are easy to get in!

Kelly

Loved it! Did 25 min bike ride jumped straight to the dumbbell workout and finished with a easy 27 min run/walk.learning to run again after running 20 marathons, 2 comrades ultramarathons, and 2 trail 80 milers

Maryro

Nichole

Good! I reversed the running with the strength since I wasn’t sure how my legs would feel after the strength and I am a little sore from my long run

The SEVENS Total Body Workout

Day 4 ( Week 1)

Dumbbell Workout
(choose a challenging weight if possible, but one you can maintain for entire workout.)) 
3 Rounds
2 exercises each round
7 reps for everything 

The Exercises:
Curl to overhead press 7x
Split squat pulse 7x EACH leg
Do both exercises without pausing.
Rest for 60 seconds and then repeat.
After you’ve done the two exercises twice,
You will rest 60 seconds then do the following:

Staggered stance lateral raise 7x
Walking lunges 7x Each leg
Same rest periods as first round.


Final 2 exercises:
Kickstand Deadlift 7x
Sumo squat 7x
Same rest periods.

After all 3 rounds you will run:

Beginner- 20 min (option to walk/jog)

Intermediate- 30-35 min aerobic run

Advanced- 40-45 min aerobic run 


Side note: You May advance the dumbbell exercises by adding heavier weight OR doing another round of each set of 2 exercises.

Day 4 (Week 1)

Lucy

Good workout for day 1! Ran for 25:00 and tried to stay in zone 2-3 with my heart rate

Courtney

Perfect way to start the week. Round two baby. Let’s get after the advance version!

Day 1 (Week 1)

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

Janine

Shanna

Day 2 (Week 1)

Day 3 (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.

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

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

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!!

Day 4 (Week 1)

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