5 - 3 - 1 Workout | The Ultimate Interval Run!
Summary
TLDRCoach Rachel guides viewers through a high-intensity interval training (HIIT) workout on the treadmill, focusing on a 5-3-1 pattern: five-minute jog, three-minute run, and one-minute sprint, repeated three times. She emphasizes the importance of pace, mental strength, and self-validation, providing motivational support and tips to push through the challenging 34-minute workout. The session aims to improve endurance, build discipline, and foster a positive mindset towards personal fitness goals.
Takeaways
- đââïž The workout is a structured 5-3-1 interval training for running, which includes a 5-minute jog, 3-minute run, and 1-minute sprint, repeated three times.
- đȘ The emphasis is on maintaining pace and not quitting, pushing through mental and physical challenges during the workout.
- đ The script includes motivational coaching, encouraging participants to stay within the given pace guidelines and to not hold back.
- đ The entire workout is 34 minutes long, with specific durations for each part of the 5-3-1 interval.
- đ§ââïž There is a focus on breathing, with instructions to inhale through the nose and exhale through the mouth to warm up the lungs properly.
- đ The coach highlights the importance of self-validation and not seeking external approval for personal goals and achievements.
- đ€Ż The script acknowledges the mental struggle during the workout, discussing the need to overcome internal doubts and negative thoughts.
- đ The coach reminds participants to stay focused and not to look at the treadmill display, but to look straight ahead to avoid being distracted.
- đ The workout is presented as a test of mental strength and self-discipline, with the coach acting as a motivator to help participants push through their limits.
- đ€ The sense of community is reinforced, with the coach mentioning that participants around the world are doing the same workout, creating a sense of unity.
- đ The coach uses the metaphor of a video game to inspire participants to be the best version of themselves and to take control of their own narrative.
Q & A
What is the main focus of the workout described in the script?
-The main focus of the workout is a high-intensity interval training (HIIT) session on a treadmill, involving a 5-3-1 structure: running for five minutes, three minutes, and one minute at different paces, with one-minute recovery periods in between.
What does the coach emphasize about the importance of warming up before starting the workout?
-The coach emphasizes that warming up is crucial to prepare the body and lungs for the workout, ensuring safety and better performance during the intense session.
What is the significance of the progression bar mentioned in the script?
-The progression bar is a visual tool that helps users track their progress throughout the entire workout, providing a sense of accomplishment and motivation as they see their progress.
What are the recommended items to have handy before starting the workout?
-The recommended items to have handy are a towel and a water bottle, as the workout is intense and will cause the participant to sweat.
What is the purpose of the 5-3-1 structure in the workout?
-The 5-3-1 structure is designed to push the participant through different levels of intensity, allowing for a challenging yet manageable HIIT session that helps improve cardiovascular fitness and endurance.
How does the coach encourage participants to maintain their pace during the workout?
-The coach uses motivational language, reminding participants of their capabilities and the importance of not holding back, while also providing a supportive environment to help them maintain their pace.
What is the total duration of the workout session described in the script?
-The total duration of the workout session is 34 minutes, including warm-up, the main HIIT portion, and cool down.
How does the coach address the mental aspect of the workout?
-The coach addresses the mental aspect by discussing the importance of self-validation, overcoming negative thoughts, and the mental strength required to push through the physical challenges of the workout.
What advice does the coach give about the recovery period after the intense running segments?
-The coach advises participants to use the recovery period to walk and catch their breath, emphasizing the importance of not stopping and continuing to move to maintain momentum.
How does the coach relate the workout to broader life lessons?
-The coach relates the workout to life lessons by drawing parallels between pushing through physical challenges and overcoming obstacles in life, emphasizing the importance of perseverance, self-belief, and not quitting.
What is the significance of the cooldown period at the end of the workout?
-The cooldown period is significant as it helps the body transition from high-intensity exercise to a more relaxed state, reducing the risk of injury and aiding in recovery.
Outlines
đââïž Kickstarting the 5-3-1 Workout
Coach Rachel introduces a 5-3-1 workout, emphasizing the importance of not worrying about speed or incline changes as they will be displayed. She encourages viewers to have a towel and water bottle ready for the sweat-inducing session. The workout begins with a slow start, gradually increasing the pace from a jog at 40-65 to a run, with a focus on warming up the body and lungs. The main structure of the workout is outlined: five minutes of jogging, three minutes of running, and one minute of sprinting, repeated three times with a short recovery period in between.
đ„ Building Momentum and Overcoming Initial Challenges
Coach Rachel acknowledges the difficulty of getting back into a workout routine after a break, advising patience and gradual progression. She emphasizes the importance of warming up and maintaining a steady pace, especially during the initial jog. The focus is on breathing and staying calm, overcoming the initial hump of discomfort. The workout continues with the first set of the 5-3-1 structure, highlighting the need to push through the challenge and not quit, even when it feels tough.
đ Embracing the Challenge and Finding Motivation
Halfway through the workout, Coach Rachel encourages participants to push harder, reminding them that they've already made significant progress. She discusses the importance of self-validation and setting personal goals, rather than seeking external validation. The conversation shifts to mindset, urging participants to be proud of their achievements and to not look for external approval. The workout continues with the second set of the 5-3-1 structure, with a renewed focus on internal motivation.
đ§ Mental Strength and Overcoming Doubt
Coach Rachel delves into the mental aspect of running, discussing the need for mental strength alongside physical fitness. She emphasizes the importance of not quitting and pushing through the mental barriers that may arise during the workout. The conversation touches on the idea of rewiring the brain to embrace challenges and to not look for the safe zone. The workout progresses with the third set of the 5-3-1 structure, with a focus on maintaining pace and not slowing down.
đ Finding Joy and Letting Go of Negative Thoughts
As the workout nears its end, Coach Rachel encourages participants to think happy thoughts and to visualize positive outcomes. She advises accepting the challenge and not letting negative thoughts or doubt creep in. The focus is on maintaining a strong pace and pushing through the final minutes of the workout. The importance of not quitting and finishing strong is reiterated, with a reminder that every step taken is a step towards personal growth.
đ The Final Push and Reflection on Personal Growth
In the final stretch of the workout, Coach Rachel motivates participants to push through the last minutes, comparing the struggle to a video game where the player is in control. She emphasizes the importance of self-leadership and not letting external voices dictate one's actions. The conversation wraps up with a reminder that the choices made in the workout reflect broader life choices, urging participants to be the best version of themselves. The workout concludes with a final sprint and a cooldown, celebrating the completion of the 5-3-1 structure.
đ Celebrating Achievement and Encouraging Unity
Coach Rachel wraps up the workout with a celebration of achievement, congratulating participants on their perseverance. She highlights the importance of community and unity, encouraging participants to connect with others who have completed the workout. The session ends with a reminder of the workout's structure and its benefits for preparing for a 5K run. Coach Rachel signs off, reinforcing the sense of team spirit and the shared experience of the workout.
Mindmap
Keywords
đĄWorkout
đĄIncline
đĄPace
đĄJog
đĄSprint
đĄRecovery
đĄEndurance
đĄValidation
đĄMindset
đĄPace Guidelines
đĄSelf-motivation
Highlights
Introduction to a 531 workout with coach Rachel, emphasizing the display of speed and incline changes.
Mention of a progression bar to visually track the workout's progress.
Recommendation to have a towel and water bottle ready for an intense, sweaty workout.
Starting the workout with a slow pace for 30 seconds followed by a 2-minute warm-up jog.
Instructions for setting the incline to 0.5 and increasing the pace to 40-65 for the warm-up.
Emphasis on warming up the lungs and focusing on breathing as the first step.
Explanation of the 531 workout structure: 5 minutes jog, 3 minutes run, 1 minute sprint, repeated three times.
Encouragement to push the pace during the workout without holding back.
Coach Rachel's motivational speech about not quitting and pushing through the workout.
The importance of self-validation and not seeking external approval for personal goals.
Coach Rachel's personal anecdote about the difficulty of getting back into running after a break.
Advice on staying focused during the workout, looking straight ahead and not at the treadmill numbers.
The psychological aspect of running and how it tests mental strength and self-motivation.
Discussion on the importance of changing mindset and self-belief in achieving goals.
Coach Rachel's pep talk about not quitting and the significance of finishing the workout as prescribed.
Final sprint instructions and motivational countdown to the end of the workout.
Post-workout cool down and reflection on the completed 531 workout.
Coach Rachel's sign-off, emphasizing the sense of team and community among IEX runners.
Transcripts
hi everybody and welcome back to IEX
running I'm coach Rachel and today we
have a 531 workout for you so if you
miss any speed or incline changes I
don't want you to worry cuz we're going
to have all that displayed for you to
see right over here and then if you look
over on to the opposite side of your
screen you're going to see this nice
long progression bar that's going to
show you where we are from start to
finish through this whole entire workout
let's just really quick make sure we
have a towel and a water bottle handy
cuz we are going to get sweaty today and
if you're ready to get sweaty let's look
down at that tread hit that start button
in three in two and one we start up slow
2535 we're only here for 30 seconds and
we're walking it out after this we're
going right into a little warm-up Jog
and we're going to be there for two
whole minutes okay so just give me a few
breaths right just starting our workout
just starting our run we are going to
run today a whole lot you have 10 more
seconds here so our jog is going to be a
40 to a 65 if you have a0 five on the
incline let's hit that now and then take
up that pace 4065 so again we're here
for 2
minutes take your time right we just hit
the start button on the tread just turn
the stcker on maybe right so take a few
minutes slowly start to add on that pace
right we're 15 seconds in to our
two-minute warmup so maybe we're going
to Pump It Up just a Nodge and five four
three to remember it's 402 a 65 so we're
slowly starting to build it up slowly
starting to wake up the
body focus on your breath here cuz
that's the first thing that needs to be
warm right we got to warm up the lungs
inhale through the
nose exhale Let It
Go and I know what you want you want me
to tell you what the 431 is or four 531
I'm meant to say five five 3 1 it's
pretty easy we're going to run for five
we're going to run for three we're going
to run for one we're going to recover
all right Shake It Out give me a little
bit more
Pace 4065 pick it up 4065 pick it up all
right so we're jogging for five minutes
we're running for three we're sprinting
for one you walk and recover you only do
this three times there's three times to
get it
done but so don't hold yourself back
okay don't go the Easy r on those
Paces give me a little bit more Pace
60 maybe 65 to the
top you get a 30 seconds little Walk It
Out moment then we go into the first one
okay get the burps out you know 15
seconds 10 98
7 6 5 4 3 2 3 0 40 you're walking for
30 you only have a 30 second recovery
moment here we're going right into the
first one five minute jog three minute
run one minute Sprint they're back to
back there's no break in between our
five minute jog is a 45 to a
70 my lungs ain't ready yet you know
there is sometimes we're going five four
four four five 70 pick it
up pick it up
now we running for a while all right and
a no chump change right here so if
you're not used to running for 9 minutes
at a time without a break today is the
day you're pushing yourself you're not
you're not going to shut the video
off I know what you're about to do and I
can shut the video off you're going to
sit here run here all right you're G to
get your head right espec especially in
this first five minute piece okay how we
doing that take our Focus look straight
ahead don't look down at your tread
don't look at the numbers okay inhale
through the
nose exhale let it out there is a reason
you saw this video there is a reason you
picked this one you can do it all right
we're going to run a long time let's go
going to be fun you're going to push it
you're already one minute down four more
to go at this B yes it's going to slowly
get harder you're slowly getting warmed
up and you're ready for action one
minute down four to go till we go into
our run so 4570 at the Str Pace we're
going to be 55 80 we're taking a jump up
okay 55 to an 80 that's your run that's
your 3 minute
piece relax the shoulders I can feel
them too we have a took a couple weeks
off so I'm with you guys sometimes it's
not easy to jump right back into it
sometimes I need a few extra minutes to
get everything working again it's like
it's there right it's always been
there but you had to just warm it up
it's got to be nice to it got be nice to
your body all
right the best thing about this part is
because we're only doing it three times
each block right the 53 1 recover by the
time we finish the first one and we get
to the second one the third one we're
done you're like well that's usually how
it goes yeah I know when you're going
through the motions it's going to feel
different okay so just stick with me
chog it out enjoy the first
jog you got it you got it we're probably
halfway through
yeah I want to say halfway through if
I'm good at math I could be
off think so two and a half minutes in
yeah baby here we
go so how you feeling starting to feel a
little tingly
now feel like you can breathe a little
bit better feel like that's the worst
part for me it's always the
beginning when like you're you freak
yourself out at a moment you're just
like oh no I there's no way I can do
this I can barely breathe see you just
got to be calm in that moment get over
that hump cuz it's all it is just like a
little a little Stone on the path and as
soon as you get over it and the lungs
open up and the body's nice and warm you
remember you're like okay okay I'm cool
I'm tough I got this that's the that's
the energy we're looking for now cuz
this workout this what
especially requires your energy requires
your effort we might kicked it up a
notch here man ain't no chumps no more
okay we ain't no chumps running
enthusiasts here we go guess
what oh we got a minute and 15 seconds
left I'm ready to pick it up and now
just what it is I'm just like be patient
little grasshopper you go when you go
that's how chill out soon as I pick it
up and actually be like why did I do
this why did I
why I got this come on keep it up keep
it up one more minute and then we take
it up
5580 3 minute run all right jog run
Sprint hear the words jog run Sprint
it's not jog fast jog hard run no jog
run
Sprint put in your head you're going to
hear me all night jog run spin
[Music]
repeat I don't know here we go 30
seconds ready
5580 yay ready for the challenge ready
for the
pickup we see these Paces we want to
push that's the energy right that's the
love right there I want to go harder and
10 in eight in six 5 4 3 two pick it
up
5580 3 minutes on the clock let's
go we run we breathe we repeat
wo how we feeling team first eight
minutes into the workout I didn't even
tell you this is a 34 Minute Workout
okay so like I said we're only doing the
circuit three times and then we're
finished stick with it we're almost done
with the first one first 30 seconds
down two and a half to go it's going to
go a whole lot quicker and once you hit
that Sprint you're going to be like oh
God how long is a
minute why does a minute feel like 10
now we going think like
that it happens okay you think like that
it's okay
keep it going keep it going keep it
going keep it
going good guess what you're one minute
off that off that off the run one minute
off that three minute run two left relax
the
shoulders focus on the
exhale keep it up keep it up keep it up
listen to the sound of your feet don't
get all up in your head okay cuz that's
how you start freaking yourself out you
live up here uh-uh connect everything
together the mind the body the breath
and now we're halfway there let's
go halfway there 90 seconds you get to
pick it up a notch only for a minute
okay by the time we get done with this
you have already ran eight minutes
straight okay so you could Sprint for
just one minute you got it you got it
keep it up get
ready that last minute is coming right
here then we get the
Sprint we love the
Sprint come on come
on feel it feel it I don't know it's a
little feel the vi action come
on pick it up pick it up 45 seconds
left you want this you're ready to go
the body is warmed up now it's time to
push it what can this body do for you if
you never ever dip your toe into the
pond or you push past your limits today
is the day all right you take that leap
you jump right in 20 seconds 70 to a 120
yeah we ain't playing today none of
those PES are slow seven of was fast 12
of was faster nine eight eight 7 6 5 4 3
two pick it up come on 70 120 one
minute come on you get to walk after
this land soft follow the feet keep
moving pump The Arms 45 seconds to
go keep going keep
going come on don't slow down don't look
at that tread look straight
ahead last
30 squeeze that core pump the
arms almost
there just a few more steps 20
seconds pick it up pick it up pick it
up 10
98 eight 7 6 5 4 3 2 30
40 you got one minute here okay so
that's it that's it that's what we're
doing just two more times okay hide
right here got to W the
whistle you guys you already did it once
I know you finished I know you didn't
pull back on your pace I know you didn't
cheat all you got to do is the same
thing two more times I'm not asking for
more right not asking you to push your
pace a little bit faster on the second
or third not today right what the goal
is to finish each run stay within the
guidelines of the paces that we're
giving you you're feeling frisky go for
it right I'm not g to push you I'm not
pushing you there today the push is do
not stop really okay do not jump off the
tread here we go four five 70 pick it up
I know just like that when you're
sprinting for a minute you're like oh my
God oh my God when you're covering for a
minute you're whoa whoa whoa where did
the time go need somebody make time go
faster that's how it works that's it
there's it's just the way it is it's the
way the cookie crumbled hopefully your
cookie is delicious
I love
cookies squirrel that's my brain come on
we're here you're
jogging we're jogging we're
jogging and while we're here I was
listening to something on the way to my
very wonderful running session with you
and it was saying when we pick a goal
right even when we finish the goal even
when we work hard for the
goal as humans we're naturally looking
for validation outside of ourselves for
the goals that we set for ourselves and
I was like oh my God it's kind of a
crazy way to think and I know that's not
everybody but it's majority right you do
something good you run that Marathon you
feel great you feel amazing like having
the validation of your peers your
friends and family it almost is like you
you kind of feed off of it and not
saying that's bad right cuz it's it's
wonderful to be supported we got to pull
that energy back and just tell ourself
it don't
matter right the validation we get from
other people we set the goal doesn't
matter what the goal is the goal could
be don't carbs for the day right it
means nothing to anybody else but it
means everything to you we got to start
changing our mindset right bring it back
to us be proud of every goal you set and
every goal you accomplish you don't need
to look elsewhere it's all here and
running is going to test test you for
that
you're going to be looking for the safe
Zone the way out the only way to get
through it is to run it okay as much as
it sucks much as you're going to feel it
do not quit right that validation in
your own heart is there at the end the
end is 34 minutes if you stayed within
those
Paces if you never quit early give
yourself a pat on the back cuz we push
hard today all right rant over how much
time did that take
up five minute
Run keep it going keep it going now I
could run here all day I don't know what
you guys but after we hit that
Sprint I just like okay take we back to
the jog I could I'm like a a solid
wonderful grade a
jogger you asked me to push up Pac
that's when I start to gas out I know my
weeks weaknesses on normal strengths
okay but the thing is I don't quit I
don't stop and I set a goal and I nail
it every single time and I know you do
too that's why we're here that's why you
keep coming back cuz we giv you those
goals that are attainable that are
doable but also that are just like a
little out of your comfort zone to keep
you coming back for
more why I love it I love running you
don't know who you are start running
take up a running Journey you will learn
real quick how your brain thinks right
you have to rewire
[Music]
it you know what I say physically fit
you got to be mentally strong can't get
one without the other they don't
work you got this thing has to be
stronger than this cuz if you let the
brain take over n it ain't doing it
ain't happening all right guess what
yeah we ran for four minutes
already one more and then we pick it up
five five
80 you're already done with that five
minute jog 3 minute run one minute
Sprint you're more than halfway there
after this okay technically we're
halfway through this whole interval or
this whole block about right now okay
about 4 and a half minutes in
got four and a half minutes to go 30
seconds in our jog 3 minutes in our run
and our wonderful one minute in our
Sprint wonderful you see changing the
way we think about it not stressed about
it welcoming it you can't wait to get to
that minute Sprint cuz when it happens
when it comes you're going to let go all
the anger all the whole all that builtup
resentment whatever it is that festers
inside of you you're going to let it go
and you're just going to let your legs
run we pick it up first to a 5580 in
three two one pick it
[Music]
up yeah at Le like more endurance space
running which I find like like I was
saying sprinting I find hard to pick up
the pace but also to not stop is that
another level of difficulty to
continuously tell yourself just a little
longer just a little more you're almost
there you have to keep keep saying it
right because your brain needs
redirection about every seven
seconds you really if you're running
imagine that you're running for 9
minutes straight every 7 Seconds you got
to kind of
refocus we got this
though come on come on pick it up pick
it up pick it up
you got one minute down oh no yeah one
minute down two to
[Music]
go almost shorted you a
minute not today we like this
run feeling all right lungs are
good smile baby Smile Magic is happening
here you got about
a minute and a half we're halfway
through the Run let's have some
fun guys it's happening the change
inside of us just keep running okay you
might not feel it now cuz all you feel
is frustration in the brain pain in the
body think of something happy go to your
happy place
you ever hear that thing you think happy
thoughts like your body gets nice and
warm it's always try with like snowing
outside I'm like looking around I'm like
Peter panning it thinking happy
thoughts I haven't flown yet you never
know come on 45
seconds I know it's getting
harder accept it no way around it okay
I'm not taking the pace down for you you
ain't taking the pace down this time
isn't going to just evaporate into
nothing you're going through it it is
happening I've had the conversation with
my son right all about acceptance take
your judgment out whatever it is right
take your feelings out of it accept it
it's happening 15 seconds 70 120 one
minute Sprint one minute recovery on the
other side
we go in seven in five in three two one
pick it up come on 70 oh yeah you going
to feel a whole minute here PMP the arms
big strides big
push breathe 10 seconds
down squeeze that core come on come on
come on come
[Music]
on 20 come on keep going you're are
strong you are tough you are not a
quitter in this moment you let it
go Like a Phoenix Rising From the Ashes
you just go you're halfway there come
on 20
seconds land on the ball of your feet
push off that
tread get ready you're three 0 40 walk
recovery in seven 6 5 4 3 2 walk it
out I told you I told you before you
know it we're going to be on this last
one and we are here we are everything we
already did we do one more time okay you
walk and recovery at the end of it we
cool down and you're finished just like
that 5 3
one don't as I know the workout I had to
De with check it I was like why would I
nervous about saying one like I was
going to get it wrong who knows all
right you got 20 seconds I know this one
minute recovery don't feel like a lot
but now when we get back to this jog
there's your moment to kind of
recuperate your breath right I always
say your mind is over here your body is
over here and run you got to keep them
together you have to work together 5 4 3
2 one pick it
up 4 five
70 just five minutes on this
jog getting back to a pace right you can
talk you can
breathe you have 9 minutes really
between you and the finish line and and
you've already completed this two times
so the third time we have mastered it we
are
ready all right just shake out the arms
here remember what we're talking about
in the end of this last round okay the
end of round
two I'm like I got to even
remember like what the hell was I
talking about yeah just not quitting
just uh just being
that's a not looking for the validation
anywhere else but inside of yourself I
really want you to come back to that
thought process on this last round
because there is probably a lot of a lot
of us that on this last round we're
starting to let the doubt kind of creep
right in I'm tired I don't know man I
got to do this one more time right and
then you let that fear you let that
Panic start to settle into your brain
that's how we lose that's how we lose in
life that's the negative thought parent
even though it just feels minute it just
feels like I don't know if I can do it
you know you can you already did it
twice right yeah you're going to be
tired it's going to suck in the moment
every single Mo maybe every single
single step you take in the next 9
minutes not even you're like God it's
tough but would you rather it be tough
and get through it or be or quit would
you rather that come on you're never
going to get ahead if you keep quitting
at things you're going to be in the same
place you started
okay I'm talking to you for real for
real today and it's just not about the
treadmill I think the treadmill is just
it's like a good way to see where you
are at in your life right because if you
can't do this for
yourself what are you going to do for
yourself I know running is hard but it
starts here right
I love it that's why I said I love
running
okay it's there for you and you and only
you are the one in charge nobody else so
when you hear that voice in your head
now you know why you haven't gotten to
the places you want to be in your life
cuz you let that voice lead and it's not
the leader switch it that version of you
you daydream about you are that become
it now I'm not kidding sounds crazy
change your Reality by just changing
your mindset here we go we got two more
minutes see two more minutes in the jog
I don't want the jog to end cuz I'll be
living in this jog
PA just like hey hey hey you know it's
like a good vibe
Pace the Run pace for me is good it's
good good at 3 minutes cuz after 3
minutes I think I would start drifting
too listen it happens to me my brain
drifts my doubt kicks in fatigue starts
to happen questioning everything it's
normal right and I don't want you to
feel bad if that if you are struggling
with it but just realize it is a
struggle and it's something you have you
can't just give up on it's never going
to go away cuz the more you run the more
the then the level changes right you're
always going to run a little harder a
little faster hopefully that's why the
these videos are good because sometimes
we become creatures of
habits we just keep doing the same thing
I used to be that get on the treadmill
put on my
headphones pick the pace and just kind
of zone
out just nothing wrong with that you get
stuck in that comfort zone got to push
it okay 40 seconds we take it to our run
and get it done you're almost
there you're almost at the end of the
Finish Line just
think we have four more minutes left of
running in this whole entire
workout that's it you've already ran for
about
28 what's four more
okay this is the moment you figure out
who you are okay reflect flection starts
turn it on turn it on we go in five 4 3
2
5580 5580 listen you only have 35
minutes to get it in why would you hold
yourself
back why would you take all your energy
be like no I got got to go to work so I
only got 35 minutes to get it in I don't
feel like working that hard so when it
comes to the thing I do for myself I put
in the least energy throughout my whole
ENT ire day put more energy into work
the family errands but you you let
yourself slack
why you are the number one player of
your story player number one I've been
thinking about that imagine you are your
own video game you are player number one
right you in charge of yourself you are
your own
avatar you want to pick the weak person
that get beat up absolutely not
I was trying to think of a character no
one ever wanted to
be like Mario go-kart want to be Bowser
the big ass
dude has the slowest go-kart absolutely
no you're not picking him picking Mario
you're picking Luigi you're picking
Yoshi okay yeah we talked about Mario
gokart honestly I saw a real that said
that that that is the number one video
game for high levels of anxiety and I
was like yo they weren't right cuz when
you get to Rainbow Road you're anxious
you're like there ain't no walls here
I'm going just fall fall off the
edge you Rainbow Road all right
keep it up I'm terrible at video games
I'm one of these one of these video
Gamers like I for some reason think if I
move my whole body my control is going
to
move not a thing guess what
I love I love talking through it we got
two minutes left one minute at this run
one minute at that Sprint you
guys pick it up you're in the home
stretch you can see the Finish Line it's
right ahead of you all you got to do is
run baby
run you run for the next 40 seconds then
you sprint to that finish line
let go feel so nice so nice so nice here
we go last 30 relax the shoulders get a
few good deep breaths
in this is coming up to the grand finale
the Last Moment to go
hard let all that doubt out comes
through out through the ears out through
the nose let it out okay visualize it
like steam it's out new life new air
that comes in energizes your body we
pick up our Pace one minute Sprint 3 2 1
pick it up 70 120 here we
go I don't mean to rhyme but it's just
it's so nice sometimes pick it up pick
it up pick it up pick it up 10
down every 10 seconds closer to that
Finish Line keep it up keep it
up two down
keep going keep
[Music]
going you're halfway there 30 seconds
left let's
go come on team come on just one foot in
front of the other pump the
arms guess what 15 seconds left get
ready for the finish line here it comes
and 10 and now 9 8 7 6 5 4 3 2 three
four
oh he's giving you a
moment yes uh-huh that's all I got for
the
voice Kudos
congratulations okay you didn't play
yourself today
you worked yourself
so cold season be weary of when you
inhale through the
nose now can you imagine when you start
this workout if you really were
struggling with trying to just manage
being able to handle these pieces and
run for 9 minutes straight give yourself
a pad on the back this is not easy not
everybody can do this right maybe one
out of 10 maybe two out of 10 people can
actually do this you finish give
yourself a pat on the back give me 2535
we're in our final cool down already so
just remember it's 53 one jog for five
ran for three Sprint for one you have a
one minute recovery and we did that
three times in a
row closer to a 5k than you think you
know if you didn't get 5K here you have
time to pick up those Paces this is a
good one to practice the 5K in I I swear
okay so you that's the goal just
remember this
531 good good place to start at 5K
remember we're a team here you get the
secret Emoji only when you finish this
workout Island Vibes okay so if you
finish this you can post this DM it see
anybody else post this just give them a
little high five one love one team IEX
friending right we're all around the
world we're all doing the same run
together and at time like this a little
Unity is the best thing ever okay okay
let's just love each other get ready to
hit that stop button in five in four in
three in two hit that stop button you
made it this is IEX running I'm coach
Rachel 53 1 workout we got it done I'll
see you next time
[Music]
Voir Plus de Vidéos Connexes
Treadmill Endurance Interval Extensions: Follow Along For A Calorie Burn!
10 DAY AB CHALLENGE WITH TEAM USA ATHLETE CHARI HAWKINS - DAY 5
Total-Body Resistance Band HIIT Workout | James Grage
20 Minute Home Workout For Footballers | Full Inside Training Session To Improve At Home
20 Min BEGINNER CALISTHENICS WORKOUT at Home | No Equipment
De Perfecte Workout Volgens De Wetenschap (in 10 minuten!) đȘ
5.0 / 5 (0 votes)