Name: Playbook - Sarah Herse - 9/17 - Cardio/Endurance
Uploaded: 2022-12-11T21:18:15.381Z
Duration: 30 min
Description: 9/17 - Cardio/Endurance

A. Warm-up x 3 rounds
A1. Run x 2 minutes as moderate pace (increase pace each set)
A2. Toe reach kicks x 10 reps
A3. High knees x 30 reps
A4. Down dog foot pedal x 10 reps

B. 1 Mile Time Trial
B1. 1600m Run (Try to PR your mile time)

C. Tabata 8 Rounds (:20 sec on/:10 sec off)
C1. Jump Rope
*Can do double unders if able too
C2. Burpees
*Perform all 8 rounds of jump rope and then go into all 8 rounds of burpees

D. Cool down
D1. Walk x 5:00 for cool down

A. Warm-up x 3 rounds
A1. Run x 2 minutes as moderate pace (increase pace each set)
A2. Toe reach kicks x 10 reps
A3. High knees x 30 reps
A4. Down dog foot pedal x 10 reps

2 minutes at moderate pace (increase pace each set)

- Start by standing up straight with feet under hips
- Raise the right leg out in front of you until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward, and reaching with the left hand toward the right foot. 
- Switch sides with each rep and move quickly.

Toe Reach Kicks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

Warm Up (Cardio)

B. 1 Mile Time Trial
B1. 1600m Run (Try to PR your mile time)

C. Tabata 8 Rounds (:20 sec on/:10 sec off)
C1. Jump Rope
*Can do double unders if able too
C2. Burpees
*Perform all 8 rounds of jump rope and then go into all 8 rounds of burpees

*Can do double unders if able too*

- 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

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

9/17 - Cardio/Endurance

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