Name: Playbook - Sally McRae - Gym Total Body Cardio-Strength
Uploaded: 2023-07-12T14:26:17.615Z
Duration: 60 min
Description: Gym Total Body Cardio-Strength

First time trying workout like this - loved it! Hits all the spots and feel like I've worked hard!

Emily

Nicole

Tori

Ryan

Loved this! I did step ups as the last exercise with ankle weights 👌

Leah

Great just need to get some heavier dumbbells at home

Makayla

Loved the intertwining of the cardio and strength—definitely see that paying off on the trails this summer!

Amelia

Elizabeth Rosario

Jess Contreras

Perfect for a pre run wo.   Also knee is still in therapy so it was easy to adjust where needed

Monica

Julie

Elisha

Margaret

So much fun! Did stepmill in between & increased every 3.5 to keep pressure on.

Sarah

Awesome! One of my favorites yet. Did stairclimber for cardio sections. Burner.

Loved this one! I will for sure be putting it in rotation.

Wow. Just wow. This one is great. Adding it to the rotation once a week for sure.

Jessica

Petra

Modified this by doing 1 set of each as a circuit. Felt great as was fresh for each exercise and could push harder!

Chad

Getting back at it, this was an excellent balance of getting some miles in as well as lifting strong!

This felt so good!  My heart rate was at an aerobic level the whole time.  Thanks for strategically creating workouts to protect those running muscles!

Laura

It was awesome!! Loved the cardio in between sets🙌🏼

Sandra

Penny

This was HARD, loved it and can’t wait todo it again! 💪🏽

Paola

Megan

Charlcie

Cherie

Loved this workout with the strength vs cardio intervals!! Recommend 10 of 10 👍🏻

Stefanie B.

Getting strength back into my routine after too much time neglecting it. This was a great workout, managed it at home with a couple of modifications, and can get it done in a half hour!

Melissa

Danielle

Edite

Terie

Kerry

Krista

Katie

That was tough, those last sets of lunges 🥵 feels good!

Nina

Those push-ups were a beast to get through.

Denise

Fabrizio

I really liked this workout and hope to work it into my weekly training at least 1x per week.

Carissa

Once again Sally you brought it!! I loved this. I feel so dang strong!! Much love

Shelly

Jason

Dang! Chose to do this circuit on my bike trainer instead of running in the cold rain…I chose hard! 💪🏼

Michelle

Amazing I followed this workout after a 7 miles run 💪🏻I’m gonna feel it tomorrow 😀

I’ll be doing this one weekly! 💪🏻👍🏻

Angelique Garrett

-Ideally done in the gym where you have access to machines, dumbbells, and space.

-This personal favorite training session is one of my favorites in the pre-season as I’m building strength & stamina, but also as part of my weekly training where I challenge myself to keep an honest effort in cardio while working on strong, steady control of my body I’m the strength exercises. As always, modify or shorten anything as needed 

-You will move through 7 minute cardio rounds and strength exercises.

-The Workout
*Warmup on any machine for 7-10 minutes.
*Perform the first two strength exercises (AND YES, 3 rounds of EACH EXERCISE) then pick any cardio machine and do a 7 minute effort at a moderately hard pace. Think hiking hard on the stairmill or powerhiking on the treadmill with an incline. You can also pick up the pace on the bike or simply run. Pace yourself…don’t redline but work at an honest effort.
- You’ll repeat this pattern for a total of 4 rounds: Do 2 strength exercises for 3 sets each then cardio, do the next two strength exercises  for 3 sets each, then cardio. There’s 8 strength exercises total so that’s 4 rounds total. Remember each round is just 2 strength exercises and you do 3 sets of each exercise then 7 min of cardio.
-Finish with some recovery on any machine for 5 minutes.

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Do 16 reps or 8x each foot

Plank toe touches

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- If needed drop onto knees to maintain solid form .
16 reps

Push up

-wrap a resistance band around thighs & stand shoulder width apart.
-bend knees slightly.
-As you squat down push left knee out wide while keeping foot planted on ground. 
-You’ll perform 4 reps on the way down & 4 reps on the way up for a total of 8 reps.
-Now do the same on other leg.
-take your time and really work for each rep-get that knee out wide.

Single leg hip abduction w/band

-Wrap a band around thighs
-stand tall, feet a bit wider than shoulder width.
-this will challenge you to balance, engage core and work hips and glutes.
-straighten and lift your left leg and push leg out to the side and then swing behind you.
-keep tension in band entire time- keep core engaged.
8x each leg

Ballerina Legs

Test weight for a few reps to make sure you can lift laterally for 8 reps.
-lift hands to shoulder height, keep knees soft and back flat, chest out
-maintain control as you bring arms down don’t let them flop down.

8x

Flyes

-Moderately challenging weight
-stand tall, feet wide, lift dumbbell overhead
-take big, wide step back and drop into a lunge 
-engage glutes and abs as you power back up 

8x each side

Power Lunges

-heavy dumbbell/kb you can hold for 16 reps 

-wide stance, toes pointed out

-squat straight down while holding weight in one hand as you push up, switch weight to other hand.
-focus on powering up thru glutes & legs

16x

Weighted wide squat

-Moderately heavy weights
-Assume lunge position with back leg a bit wide
-holding weights, lunge straight down and straight up.

8x each side 

-if you feel pain, try without weights, OR do a wall sit without the weights for 45 seconds, 3x

Weighted Lunge

Gym Total Body Cardio-Strength

I’m relatively new to hill training and this was awesome. I modified and didn’t use a weighted vest.

Ashley

4 rounds on the stair master = brutal 🥴

Madison

So fun! Coming back from injury and I'm so proud that I got 3 rounds in!

Rhea

Intermediate/Adv: Climb Heavy-Run Fast Workout

Kelvin

Great full body strength session - can definitely see the benefits for my running form from this session

Ven-nice Ryan

Total Body Ultra Strength & Injury Prevention Workout

Trevor

Jake

Wowza!! I can tell I’m going to be sore for days after that one! Thanks Sally!

Gym Total Body Cardio-Strength

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