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Friday, July 18, 2014

**NEW WORKOUT PLAN** She Sweats 12-Week Run Builder

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You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! We partnered with Moms RUN This Town to create a workout plan geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:
  1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
  2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
  3. Included in the plan are:
    1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
    2. Our philosophy behind incorporating weight training alongside your run training.
    3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
    4. What items are commonly on our grocery list and a sample for timing your daily meals.
    5. Information about what to eat before and after a workout.
    6. 4 HIIT Routines.
  4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
  5. Equipment required/suggested to complete the At-home version is as follows:
    1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
    2. Stability Ball.
    3. Resistance Bands.
    4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)
As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Gym Version of the She Sweats 12-Week Run Builder - $30
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At-Home Version of the She Sweats 12-Week Run Builder - $30
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She Sweats 12-Week Run Builder {Gym and At-Home Versions} - $50
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Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Tiffany and Whitney


21 comments:

  1. I basically follow a vegan diet. Is the diet portion of the plan versatile for the non-meat eater?

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    1. Hello. There is no meal plan or diet included so you can follow your vegan diet if you would like. It's strictly a workout plan!

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  2. Hey-I have a kind of small gym I use in my apartment. I'm wondering, what equipment is necessary to follow the gym workouts? Thanks!

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    Replies
    1. Hello!

      That's a good question, but hard to answer! You will need access to a few different types of machines (mainly leg machines - leg press, smith machine, leg curls, etc) and a cable system for sure. The dumbbells shouldn't be a problem in your apartment gym, but you might not have EZ curl bars, etc.

      My best suggestion would be to get both because they are interchangeable, but if you just want to get one, I would go with the home version if you have limited equipment.

      Tiffany

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  3. I have and really enjoy the She Sweats 12 week plan, but I'm just curious how this varies. Are there dedicated run days or is it similar to the lifting/cardio days that are in the she sweats program? I took a break from running due to an Achilles injury and have loved following your workout plan in the meantime and building strength. Will this new plan ease me back into running?

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    Replies
    1. Hi Blake!

      The plan does have dedicated run days and the workouts are obviously different. The She Sweats 12-week Transformation is certainly more geared (exercises and cardio) toward building a muscle mass, whereas the She Sweats 12-week Run Builder is all about a running-focused and strength training balanced workout. It will definitely ease you back in, but you will just need to adjust the mileage to your current fitness level. It's great for those training for races like 5ks, 10ks, and Half Marathons as well.

      Good luck!
      Tiffany

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  4. Thanks Tiffany! I got it and I'm excited to start following your plan!

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  5. Hey! I am not really a runner yet- although I would like to be. Will this workout be too intense for me if I don't already run regularly?

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    Replies
    1. Hi Kristin! No, not at all! It can be tailored to fit even non-runners! It is a great one to use to get into running so that you make sure you do not neglect strength training! :-)

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  6. I live in an area not well suited for running outside. Can the at home version be completed using a treadmill? Thanks!

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    Replies
    1. Of course! You will need to measure your mile time, so just make sure that you know your pace and don't hold back or push yourself too much on the treadmill. You will definitely want to play with timing/speed on the treadmill as you progress during the weeks to push yourself as you go along. You will do great!

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  7. I'm following a pretty strict marathon training plan at the moment. It requires 3 runs per week, is this flexible enough to accomodate this plan?

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    1. Absolutely Sue! We do have cardio in the plan at least 2 days/week on all weeks. Email us and we can help you incorporate your marathon plan into this plan!

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  8. Are the runs steady state or is there some sprints/speedwork in the plan?

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    1. There is steady state and HIIT in the plan!

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  9. Is there a sample workout we can preview of the home version? Thank you.

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    1. There isn't a sample workout we can release but if you have specific questions you can email us at thegang@heandsheeatclean.com and we can try to answer them for you!

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  10. Your title of your page is "He and She Eats Clean," is there a book of workouts that a male could follow as well or results of males who have followed your plans. I would like to do this with my husband but I know that he will not walk around the gym with a girlie book in his hand and will need a guys insight over a women to get motivated. Thank you.

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    Replies
    1. We are currently working on a male-specific version but we have had males use the "She Sweats" programs and they have informed us they had great success!

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