BALG Guided Run: Shorty, Spicy Ladder
Run, Selfie, Repeat
Kelly Roberts
4.8 • 1.1K Ratings
🗓️ 28 April 2020
⏱️ 36 minutes
🧾️ Download transcript
Summary
If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today’s workout is ACTUALLY recorded live so it’s all over the place. ENJOY THE CHAOS!
Today, we have a short spicy ladder! 30 seconds of spice, 30 second recovery, 45 seconds of spice, 45 second recovery, 1 minute of spicy, 1 minute recovery, 90 seconds of spice, 90 second recovery. Then, we move back down the ladder with 1 minute of spice, 1 minute recovery, 45 seconds of spice, 45 second recovery, and finally, 30 seconds of spice, 30 second recovery.
10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body.
This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.
Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!
Transcript
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| 0:00.0 | Welcome welcome to the Run Selfy Repeat Podcast where normally we talk about life with |
| 0:07.1 | a sight of running but this it's another guided run so today we're not going to be |
| 0:11.7 | talking about life we're going to be doing some running. |
| 0:14.0 | This recording of a live run was done on Tuesday, April 28th, 2020. |
| 0:22.0 | What even is dates anymore? |
| 0:24.8 | Because I don't know what date is. |
| 0:26.4 | I don't know. |
| 0:27.4 | I have no concept of time during quarantine. |
| 0:30.0 | But every Tuesday morning, we do the badass lady gang workout that we post to the badass |
| 0:36.0 | lady gang Instagram page. What's the badass lady gang you ask? What a beautiful question. |
| 0:42.0 | The badass lady gang is a grassroots movement. |
| 0:45.0 | We are bringing community connection and fitness |
| 0:49.2 | to women all around the world. |
| 0:51.0 | We believe in redefining what strength looks like and we believe that health is not a look. It's a lifestyle. |
| 0:56.0 | That's what the badass lady gang is all about. So check it out, check it out on Instagram. |
| 1:00.0 | Head to badass ladygain.com to find more about the badass lady |
| 1:03.6 | gang training team if you're looking for resources and an amazing team to |
| 1:07.4 | train with you get unlimited training options with strength training plans |
| 1:10.7 | from finish line physical therapy. |
| 1:12.8 | It's all available in an app |
| 1:14.2 | and you get the most amazing team |
| 1:15.7 | with all sorts of perks. |
... |
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