Ab & Core 
Mind & Body 
Sculpt 
Spin 
TRX 
Youth 
Travel Friendly
The Zone Run
Equipment: No Special Equipment Needed! / Treadmill
This is a fantastic workout for every fitness level because it’s all about you versus you. It’s a 45 minute run workout for the treadmill or the great outdoors, and it’s broken into zone segments: warm-up, endurance, intervals, endurance, cool-down. Every runner is encouraged to tackle each segment by matching Cat’s effort level, which is demonstrated by her heart rate displayed. Or, you can use the RPE (rate of perceived exertion) scale if you don’t have a heart rate tracker. She’ll explain that in the intro.
It’s important to note that to match her heart rate or effort level, it does NOT mean that you will match her pace. She might be running at 6.5 mph and you see her heart rate at 78% MHR, while you hit 78% MHR running at 5.5 – that’s okay! Try to match close to her heart rate or the zones she specifies, not her speed. Get it? Grrrreat… let’s run hon!
- Class Type: Killer Cardio
- Trainer: Cat Kom
- Date: May 5, 2019
- Length: 54:07
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
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4-5 Sweat Drops:
Moderate to High Intensity
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Other Classes You Might Like
Killer Cardio February 2, 2017
Who says you need an hour to get a good workout in? This is a Full Body Cardio Sculpt HIIT class that will take you to the max. The best part… it’s only 20 minutes! Plus, the only equipment you need is your body. Bonus.
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/;
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/;
And don’t worry if you’re new to high intensity, because there are plenty of modifications available, so everyone can do this. Get ready to sculpt your body, burn calories, and have a blast!
Run Sculpt October 15, 2017
“If you have a body, you’re an ATHLETE”
Nike co-founder Bill Bowerman
Amen to that! Now let’s use those bodies as our only tool in this full body, fat-defying, muscle-defining Run Sculpt Workout. That’s right – No equipment (except a treadmill if you prefer it over the great outdoors) needed means NO EXCUSES!
For the body sculpting segments, we’ll use our bodies for resistance and leverage as we blast through push-ups, squats, lunges, and loads of other fun, calorie crushing moves. We even get to throw a few punches. BOOM!
The running segments are just as fun and tough! Music and audio notes guide us through various drills, where we take our pace up & down to challenge and change our bodies.
Are you ready ATHLETES?
WRR Video 3: Race!
Video 3 for the Walk, Run, Race 5K Training Program
(your Virtual 5K Race – use it once or whenever you’d like)
See the entire program and details HERE!
20 Minute Cardio & Core
I, Cat, do Wednesday Workout at home each week, and this is one I made up one day and HAD to share with you, because I was soaked when it was over and my core felt jacked (in a good way). You can use either an indoor bike, your body, or a jump rope to play along. Just pick one. All we do is a quick warm up, then 8 rounds where we alternate between a creative core exercise and a cardio move. The most simple workouts are often the best. You’ll see. 🙂
