30 Day Breakaway Info
The 30 Day Breakaway is Beachbody's newest fitness program created by NASM-certified personal trainer & nationally ranked track -and-field star Idalis Velazquez. It combines resistance training with in ear running training to help you get 5k ready in just 30 days.
Whether you're a beginner or a seasoned runner you'll improve running form, learn multiple running training styles, how to mix resistance training into a running schedule all at YOUR OWN PACE.
• October 5, 2020 - Coach ONLY exclusive window
• October 19, 2020 - Customer VIP early access
• March 22, 2021 - Available on BOD, all members
• Length - 30 days, 6 days/week, 20-45 minutes
• Equipment - set of light, medium & heavy dumbbells, resistance loops, foam roller & running shoes! • Audio / Subtitles - English, Spanish & French
MY QUICK REVIEW
SAMPLE WORKOUT Follow link below and select to the LINKS in the video to sample the resistance portion of the workout or download the audio sample workout.
Workout (Resistance portion) ONLY - LINK
Running Audio ONLY - LINK
More info is coming within the week ahead but here's some highlights...
• Program includes 2 additional calendars, "The Advanced Runners Calendar" and the "Time Crunch Calendar."
• Running sessions are based on RPE (Rate of Perceived Exertion). It's a fancy way of saying you go at your own perceived pace.
• Bonus "Rainy Day Cardio" workout.
• Complete a 5k on your own and submit your results... get a free 5k prize medal! We'll be doing this November 18th.
WORKOUTS FULL DETAILS
FAT BLASTING LADDERS:Three blocks of gradually increasing intervals help you burn calories and melt fat while building speed and endurance.
HIIT RUN:Build power, endurance, and foot speed—and burn serious calories—with alternating periods of high-intensity effort and walking recovery
TEMPO INTERVALS: This workout uses longer intervals to help train your body to run faster for longer.
DESCENDING INTERVALS: The intervals in this running routine decrease in time while increasing in intensity to help maximize your burn without burning you out.
PROGRESSIVE BUILDUPS: This run uses short intervals that increase in intensity to help you build endurance and enhance your racing performance.
FARTLEK PICANTE: Fartlek means “speed play” in Swedish, and this routine will have you doing just that to incinerate fat and run more comfortably in a higher gear.
ENDURANCE PYRAMID: Longer intervals increase and then decrease in intensity to help you build endurance and grit.
TEMPO RUN: Idalis coaches you through an entire run at your tempo pace to help get you ready for your 5K.
ENDURANCE INTERVALS: This bonus run features three 5-minute intervals at your tempo pace to help you improve your endurance.
PROGRESSIVE BUILDUPS WALK: The intervals in this walking workout build in intensity to help you work up a sweat and optimize your fat-burning.
DROPDOWN RECOVERY WALK:This walking routine keeps your intensity steady but progressively reduces your recovery time between power-walking intervals to burn more calories.
DROPDOWN RECOVERY: This run keeps your intensity steady but progressively reduces your recovery time between intervals to help you build endurance and mental strength.
RAINY DAY CARDIO: Get your sweat on indoors with HIIT and agility drills on days you can’t break away for a run.
TOTAL BODY STRENGTH:Strengthen and tone every major muscle group in this total-body resistance routine.
UPPER BODY:A strong upper body can boost running performance. This workout will help ensure your top half doesn't hold you back.
CORE FUERTE:Your abs will be on fire during this killer core workout, which uses a single dumbbell to strengthen your body's center
LOWER BODY:This simple but effective resistance workout will help you build stronger legs and tighter, more powerful glutes.
META BURN:This total-body metabolic resistance routine turns your dumbbells into calorie-blasters.
ABS ON FUEGO:Feel the burn throughout your core with this abs-centric routine that uses the Beachbody Resistance Loops to activate and strengthen every muscle between your hips and shoulders.
UPPER BODY COMBOS:The moves in this workout pull double-duty to strengthen and define your upper body—especially your arms, shoulders, and back.
META SPICE:Get ready to sweat with this metabolic resistance workout that brings the heat and helps you break away from your limits.
RELENTLESS LEGS:The ultimate lower-body strength workout for building legs that won’t quit.
UNILATERAL STRENGTH:This total-body routine uses a single dumbbell to build strength, balance, and control.
- Recovery & Stretching
RUNNERS WARM-UP:Use this simple warm-up to prime your body for action on running days.
RUNNERS COOLDOWN:Do this cooldown routine after any run to enhance your recovery.
REST DAY ROLL-OUT:Ease muscle tension and enhance your recovery with this total-body foam-rolling routine.
EASY RUN + STRIDES:You'll end this 15-minute recovery jog with strides to help you open your hips and improve your running form.
BOD = Beachbody On Demand