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30 min Intervals Run

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30 min Intervals Run

30 min Intervals Run

Originally aired 19/3/25

Adrian Williams

Outdoor

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Adrian will be with you every step of the way as you take on this Intervals run. Begin with a 10 min warm up, followed by 19 mins of running intervals and a 1 min cool down.

Explicit

Subtitles: EN

Featuring music by

Ed Sheeran, Missy Elliott, Eminem, 50 Cent

Playlist

  • This Is Not a Test!

    Bomb Intro/Pass That Dutch (Amended Album Version)

    Missy Elliott
  • Swag Surfin'

    Swag Surfin' (feat. Easton)

    F.L.Y. (Fast Life Yungstaz), Easton
  • Hits

    Big Bad Mama (Radio Edit) (feat. Dru Hill)

    Foxy Brown, Dru Hill
  • Own It (feat. Ed Sheeran & Burna Boy)

    Own It (feat. Ed Sheeran & Burna Boy)

    Burna Boy, Stormzy, Ed Sheeran
  • Legendary

    Taste (feat. Offset)

    Offset, Tyga
  • The London (feat. J. Cole & Travis Scott)

    The London (feat. J. Cole & Travis Scott)

    Young Thug, J. Cole, Travis Scott
  • Throw Fits (feat. City Girls & Juvenile)

    Throw Fits (feat. City Girls & Juvenile)

    London On Da Track, G-Eazy, City Girls, Juvenile
  • Eminem Presents The Re-Up

    You Don't Know

    Eminem, 50 Cent, Lloyd Banks, Cashis
  • Back of My Mind

    We Made It

    H.E.R.

Playlist

  • This Is Not a Test!

    Bomb Intro/Pass That Dutch (Amended Album Version)

    Missy Elliott
  • Swag Surfin'

    Swag Surfin' (feat. Easton)

    F.L.Y. (Fast Life Yungstaz), Easton
  • Hits

    Big Bad Mama (Radio Edit) (feat. Dru Hill)

    Foxy Brown, Dru Hill
  • Own It (feat. Ed Sheeran & Burna Boy)

    Own It (feat. Ed Sheeran & Burna Boy)

    Burna Boy, Stormzy, Ed Sheeran
  • Legendary

    Taste (feat. Offset)

    Offset, Tyga
  • The London (feat. J. Cole & Travis Scott)

    The London (feat. J. Cole & Travis Scott)

    Young Thug, J. Cole, Travis Scott
  • Throw Fits (feat. City Girls & Juvenile)

    Throw Fits (feat. City Girls & Juvenile)

    London On Da Track, G-Eazy, City Girls, Juvenile
  • Eminem Presents The Re-Up

    You Don't Know

    Eminem, 50 Cent, Lloyd Banks, Cashis
  • Back of My Mind

    We Made It

    H.E.R.

Class plan

  • warmup

    Warm Up

    3 Movements

    10 min

  • running

    Running

    3 Movements

    19 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Hamstrings

17%
Tertiary muscle group

Quads

17%
Tertiary muscle group

Calves

15%
Tertiary muscle group

Glutes

14%
Tertiary muscle group

Core

12%
Secondary muscle group

Other

25%
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