Name: Playbook - Sarah Herse - 10/1 - Cardio/Endurance
Uploaded: 2022-12-11T21:26:58.874Z
Duration: 30 min
Description: 10/1 - Cardio/Endurance

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. Run Intervals
B1. 2 Sets:
Run x 800m
*Rest 2:00
Run x 600m
*Rest 1:30
Run x 400m
*Rest 1:00
Run x 200m
*Rest 30 sec

C. Cool down
C1. Walk 5:00 to cooldown

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. Run Intervals
B1. 2 Sets:
Run x 800m
*Rest 2:00
Run x 600m
*Rest 1:30
Run x 400m
*Rest 1:00
Run x 200m
*Rest 30 sec
*May want to get a second timer to time the rest periods

Rest

200m Run 
*Rest 30 seconds before starting the entire set over again*

10/1 - Cardio/Endurance

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