Name: Playbook - YOGOSKENZ . - ⚡️Sprints & Shiz 💀
Uploaded: 2024-02-23T05:28:35.357Z
Duration: 45 min
Description: ⚡️Sprints & Shiz 💀

Kristen

molly

Chloe

Did my sprints on a bike instead of a treadmill

Dana

I love how much I sweat with this workout! And I sprint at 12mph for 30 seconds, I feel so strong afterwards!

Kendall Xena-Ann

Quinn

Oh gosh, my leggies are dead. That 2 minute walk sit at the end destroyed me. 💀

Great - mad respect for your talent. Long time IG follower, just decided to try playbook because of YOU!

Tori Gay

Sydney

This is a longer, high-intensity workout because we are working some true sprint sessions between strength-training sets. This is great for burning fat, building & toning muscle, & overall stamina. 

Need: Bike, Treadmill, Smith machine or barbell, Bench, Dumbbell, Wall 

The warm up itself is a solid 10 min, and then one round of this usually takes me 20 min. So if you do twice, you’re looking at a 40+ min workout. 3x = an hour. 
I do 2 rounds cuz then my legs are toast.

I like to start this workout with a low-impact warm up that will still Fire up those leg muscles

Bike warm up

Be sure you are warm & ready to run before jumping into sprints! Take some time to jog, run, & stretch. 

Goal: Decent pace at an incline 

I’m running at a 10i at 7mph for 3 min (which is tough) for example

Treadmill warm up

Fast sprint for 10 sec 
30 sec break 
Repeat 3x

If you would rather do a long sprint, set it at a higher incline but a lower speed, and aim for 30 sec sprint.

Short Sprints

Squats

Sprints again

ADD WEIGHT WITH A DUMBBELL!
3 sets each leg 
10 reps 
20 sec stretch 
X3

Intra-set Stretch Balance Lunges

Wall Sit

⚡️Sprints & Shiz 💀

I used to hate the bike until I started doing these spin workouts. They fly by and my endurance is getting so much better. I tailor them to my fitness level and then scale up intensity as I progress.

Nicole

Modified it to do 5 rounds of 4, with a minute of each position in each round. Loved it!!

Anna

Brielle

💦 5 min Spin Intervals 🚲

I got a spin bike for my birthday and I’m afraid to get off after this workout because I’m not convinced my legs can hold me up 🥵

Question..you say to go this workout at 8/10...is that our personal level 8 or level 8 on the bike?

Alyson

🦵🏽 Quad-Focus HIIT Spin 🚲

Carla

Whenever I have access to a spinbike, I do this workout! I love it 🤗

Christina

10 - 10 Spin Intervals

Been wanting to join your playbook for awhile now so I guess this coronavirus stuff has given me the boost since can’t hit classes at the gym.  Thanks!!!!! Glad to actually sweat at home instead of giving up bc no accountability

Loren Gibson

Would you be willing to share any knowledge on fitness equipment? I’d love to find a bike and a treadmill. I couldn’t find anything that looks like it has intense incline like yours! Thank you so much for being such a strong leader!

Ashley

🚲 Bike & Hike Burn 🔥

This one always goes soooooo fast for me!!! At what point did the spin bike get uncomfortable for you??

Alexandra

That was very challenging. I wanted to give up pretty much after the first full round.

Leslie

The sweat. The burn. The death ☠️ 
...no but really!
so grateful for my spin bike and simple killer workouts 🙏🏼

Lindsey

🚲 Spin Bike HIIT workout 🔥

Did the burpees every round. Killer and an amazing workout done in 20 minutes. My fave for work days

High knees video is wrong but it’s pretty self explanatory 😊 thank you!! I’m sweating haha

McKinsey

Juliana

💦 Cardio day 💪🏽🦵🏽 @ the Retreat!

Cealia

Love the simplicity of the exercises and the complexity of my heart beating so fast all throughout. My fave hiit

Riki

Jessi

💧Sweat fest 💦

Chelsea

Great -at home- quick cardio! Heart is pumping.

An oldie but always a goodie. My shoulder is still giving me a tough time and I could still do this with modifications and I’m still out of breath

⚡️Sprints & Shiz 💀

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