Name: Playbook - Sarah Herse - 9/10 - Cardio/Endurance
Uploaded: 2022-12-11T21:15:51.700Z
Duration: 30 min
Description: 9/10 - Cardio/Endurance

A. Warm Up x 3 Sets
A1. Bike/Row/Jog x 1:00
A2. Plank Up/Downs x 10 reps
A3. Kang Squats x 10 reps
A4. Standing Twists x 20 reps

B. 2 Sets:
B1. Run x 400m (moderate/fast pace but not full sprint)
*Recovery 200m walk before next set

C. 4 Sets:
C1. Run x 200m (fast pace but not full out sprint)
*100m Walk before next set

D. 6 Sets:
D1. 100m sprint (full out sprint)
*Rest 1:30 b/w sets

E. Cool Down x 5 min
E1. Walk x 5 min to cool down

A. Warm Up x 3 Sets
A1. Bike/Row/Jog x 1:00
A2. Plank Up/Downs x 10 reps
A3. Kang Squats x 10 reps
A4. Standing Twists x 20 reps

*Can bike/jog/row*

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Down Ups

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- 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

B. 2 Sets:
B1. Run x 400m (moderate/fast pace but not full sprint)
*Recovery 200m walk before next set (about 1-1:30 min)

C. 4 Sets:
C1. Run x 200m (fast pace but not full out sprint)
*100m Walk before next set
*About 45-1:00 rest

D. 6 Sets:
D1. 100m sprint (full out sprint)
*Rest 1:30 b/w sets

E. Cool Down x 5 min
E1. Walk x 5 min to cool down

9/10 - Cardio/Endurance

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