Name: Playbook - Sarah Herse - W3/D3 Cardio
Uploaded: 2024-03-20T21:08:54.848Z
Duration: 45 min
Description: W3/D3 Cardio

A. Warm-up x 3 rounds (Warm up cardio)
A1. Row or 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. Row or run for max distance:
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
1:00 off
2:00 on
2:00 off
3:00 on
3:00 off
4:00 on
*Push yourself on each segment and see how much distance you can cover. Try not to fall off too much in the second half. 
 
C. Optional cooldown
C1. Bike or walk x 10 minutes at recovery pace
C2. Banded stretches

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

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- 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)

Program the timer on your rower, or use a watch/timer to time your intervals:

B. Row or run for max distance:
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
1:00 off
2:00 on
2:00 off
3:00 on
3:00 off
4:00 on
*Push yourself on each segment and see how much distance you can cover. Try not to fall off too much in the second half. 
*Set a separate timer to log your time on/time off 
*Workout is a total of 34 minutes

Row or Run

C. Optional cooldown
C1. Bike or walk x 10 minutes at recovery pace
C2. Banded stretches

- 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

Pick 4-6 of these stretches and hold each position for 10-30 seconds!

Banded stretches

Optional Cooldown

W3/D3 Cardio

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

Ashley Chapman

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W3/D3 Cardio

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