Name: Playbook - Stef And Mak - W1/D3 SPEED WORKOUT + FULL BODY STRENGTH
Uploaded: 2024-03-29T00:18:44.367Z
Duration: 90 min
Description: W1/D3 SPEED WORKOUT + FULL BODY STRENGTH

Lori Miller

Whooped my behind in the best way!!! 🔥

Allie Rhinehart

Holy crap. That speed workout was amazing.

Celina

Amazing workout! Currently training for a marathon and these strength workouts are IT to accompany my runs!

Amanda

This strength workout is exactly what I needed today! That exit though!😅

Tania

Today you have 2 workouts 

1. Speed workout 

0.5 mile warmup
800 meters x 2 (rest 1:30 minutes in between) 
400 meters x 3 (rest 1 minute in between) 
200 meters x 4 (rest 45 secs in between) 
100 meters x 6 (rest for 30 secs in between) 
0.5 mile cool down

2. Full body strength

You can do these workouts together or split them up between the morning and evening!

Airsquat

Push-Ups

ENTRY

Incline Barbell Bench Press

Walking Lunges

Superset 1

Single Leg RDL

Barbell Inverted Row

Superset 2

Alternating Dumbbell Upright Row

Overhead Dumbbell Tricep Extension

Superset 3

Dumbbell Curl

Glute Bridge (Dumbbell)

Superset 4

Weighted deadbugs

Rest

EXIT

W1/D3 SPEED WORKOUT + FULL BODY STRENGTH

W1/D1 Introduction

Fun! Kept my heart rate up with shorter rest periods!

Caitlan

W1/D1 EASY RUN + FULL BODY STRENGTH

W1/D2 EASY RUN

W1/D4 REST

I loved this workout! Feeling stronger in between runs! A Good Friday Sweat💪🏼

Paige

Thank you so much for these workouts!!!! I tried the regular BNP ones and they were a tad too intense and I had a difficult time being consistent. These are the perfect combo of challenging but sustainable 😊🫶🏼

Gracen Fleming

W1/D5 FULL BODY STRENGTH

W1/D6 LONG RUN

W1/D7 REST

Loving the hybrid workouts! This exit workout was fun 😅

Abigail

W2/D1 EASY RUN + FULL BODY STRENGTH

W2/D2 EASY RUN

Loving the hybrid program! I love running and lifting! Great work on this app :)))

Stephanie

Moved some days around, so I completed day 3 today. I'm toast. Like done as done can be. Thanks for these tough workouts!! 😁💛

Emily

Got the heart rate pumping! Feeling stronger going into week 2 💪🏼

Miriam

W2/D3 SPEED WORKOUT + FULL BODY STRENGTH

W2/D4 REST

Amy Wilkinson

I’ve been doing these strength workouts alongside training for a triathlon, and still feel amazing! The strength training feels balanced, and I appreciate the way it is organized across the week.

Felisha

W2/D5 FULL BODY STRENGTH

W2/D6 LONG RUN

W2/D7 REST

Allison

Love these workouts! Thank you thank you from this busy mom of 2!

W3/D1 EASY RUN + FULL BODY STRENGTH

W3/D2 EASY RUN

Erika

Completely emptied the tank on that one! Great workout and feel myself getting stronger in running and strength

Ashley

W3/D3 SPEED WORKOUT + FULL BODY STRENGTH

W3/D4 REST

W3/D5 FULL BODY STRENGTH

W3/D6 LONG RUN

W3/D7 REST

Second time thru this program! It’s the best!

So thankful for this programming! Pairs so neatly with my half marathon prep. Feeling strong!

W4/D1 EASY RUN + FULL BODY STRENGTH

W4/D2 EASY RUN

Geez those side planks at the end were killer!

Sara

W4/D3 SPEED WORKOUT + FULL BODY STRENGTH

W4/D4 REST

Really pushed myself with weight today!! Loving the progress I’m feeling with this program

W4/D5 FULL BODY STRENGTH

W4/D6 LONG RUN

W4/D7 REST

Killer arm workout but I was able to go up on weights again! 💪🏼💪🏼💪🏼

Feeling great after this strength workout!💪🏽

W5/D1 EASY RUN + FULL BODY STRENGTH

W5/D2 EASY RUN

DID ALL THE PUSH-UPS AS REAL PUSH-UPS 💪🏻💪🏻💪🏻 so proud of the progress I’ve made thank you both so much for such a motivating program

W5/D3 SPEED WORKOUT + FULL BODY STRENGTH

W5/D4 REST

This strength workout felt so good! Feeling stronger every time I workout!💪🏽

W5/D5 FULL BODY STRENGTH

W5/D6 LONG RUN

W5/D7 REST

W6/D1 EASY RUN + FULL BODY STRENGTH

W6/D2 EASY RUN

W6/D3 SPEED WORKOUT + FULL BODY STRENGTH

W6/D4 REST

Awesome program!! Loved this one! Ready to start again!

Thank you for putting out a Hybrid program! I completed it over 8 weeks alongside training for a triathlon. I feel so strong! Thanks for helping me build a body that can endure. I look forward to a new version one day!

W1/D3 SPEED WORKOUT + FULL BODY STRENGTH

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