Name: Playbook - Sam Gwaz - W1/D3: outdoor run / walk !for fun! and recovery
Uploaded: 2024-05-10T11:03:13.985Z
Duration: 36 min
Description: W1/D3: outdoor run / walk !for fun! and recovery

Lizzie T

this isn’t about going balls to the walls and pushing your limits. your legs are relatively fresh so get some blood flowing and podcast rolling and enjoy some sunshine and YOU TIME!

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

- Run at a good pace for you. conversational and enjoyable. if you want to walk, do it. don’t ruin this time you’re taking FOR YOU. go for at least the time set below.

Running

1. in plank position bring knees to elbow in quick motion for 10 reps
2. in plank position hop feet to the outside of your hands, hands coming up to athletic position and keeping hips down
3. jump back out or plank and repeat for 5 reps
4. continue to alternate movements for time

10 mt climbers + 5 sprawlers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- 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

core challenge (optional)

30 seconds each for 2-3 rounds
- lunge
- pigeon 
- downward dog walks

POST RUN STRETCH

W1/D3: outdoor run / walk !for fun! and recovery

Kaitlyn

Hayley

It was good I like how I still got a sweat on and didn’t workout for long

Samantha Kamieniecki

W1/D1: intervals

I enjoyed it but I had to modify it due to some pain in my arm from an accident at work. ☹️ I love this program already!

Renee

Amanda

Tatiana

W1/D2: upper body

This will make your legs shake haha. Loved this leg day.

Getting back to it! Hope to be able to complete the whole workout soon !

Felt good! Not really sure if I do the lateral lunges correctly because I don’t feel it much and kinda hurts lower back so assuming it’s just my form

W1/D4: leg day

Great sweat! Added it to the end of my workout!

W1/D5: full body conditioning

Holy smokes haha. This will make you SWEAT.

Haley

W2/D1: intervals

W2/D2: upper body

W2/D3: outdoor run / walk !for fun! and recovery

Melissa

Morgan

W2/D4: leg day

H8 full body but actually enjoyed this 😈

W2/D5: full body conditioning

Used as a finisher to another workout that you have! Loved

Sweatyyy.🫠 Lovin’ the walk/jog!  Makes me feel good knowing I can do it! ❤️

Bianca

W3/D1: intervals

W3/D2: upper body

Had to cut my jog short because a storm, but really felt good and energetic! 🔥 want to keep going!

W3/D3: outdoor run / walk !for fun! and recovery

W3/D4: leg day

W3/D5: full body conditioning

W4/D1: intervals

W4/D2: upper body

W4/D3: outdoor run / walk !for fun! and recovery

W4/D4: leg day

W4/D5: full body conditioning

forever sweating my ass off w this one 🔥

W5/D1: intervals

my shoulders are fucked - excuse my french

W5/D2: upper body

W5/D3: outdoor run / walk !for fun! and recovery

W5/D4: leg day

W5/D5: full body conditioning

intervals has me looking forward to monday workouts!

W6/D1: intervals

i am so humbled but also so grateful for these workouts bc it’s challenging me beyond what i’ve done in years lol

W6/D2: upper body

W6/D3: outdoor run / walk !for fun! and recovery

W6/D4: leg day

My fav full body workout and I constantly come back to this one!!

I am DRIPPING sweat. This was difficult in the best way!!

W1/D3: outdoor run / walk !for fun! and recovery

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