歌手 Various Artists Lance Armstrong: Run Longer

Hey, everybody! This is Lance Armstrong. Signing in this- your personal running coach- for the next 40 minutes. This **** workout is designed to improve your endurance and strengthing your key muscles, so you can run further in less effort. Make this workout a part of your regular routine, you'll become a mile-eating* and endurance machine. Are you ready to get to work? We'll begin an easy with 8 minutes of runing to warm up. Then you get a series of 4 inables*. You'll rap* up your speed for 4 minutes, then recover for 4 minutes. Speed up for 4, slow down for 4. Get the picture, nothing to it, right? We'll finish with a short cool-down at a comfortable pace. I'll tell you when to change speed and how much time you get left during the sense*. So pay attention. OK, here we go! Start running at a natural pace. Nothing too crazy here. Try to settle it to a nice, steady* drive.
Your legs should be awake now. Keep **** at a comfortable pace.
You've 3 minutes in your warm-up. Release unnecessary tension by relexing your face, shoulders and arms. You get 5 more minutes to warm up.
You should be feeling pretty good now. But if you're not, no worries! Every training day is different. The important thing is stick with it. Just a couple of minutes before the first inable.
Okey! You're ready to start really a moment*? Let's pick up the pace to about 80% of your maximum effort. This speech* if you're harder than you can sustain for a long time, like you can't carry on a conversation. Are you ready? Go strong for 4 minutes.
Nice work! Try to find your rhythm you can maintain for 3 more minutes.
You're half way there! Stay strong and steady.
Stay focused! Just 30 seconds left!
Great work! Now slow down and take the next 4 minutes to recover. Try not to drop all the way down to your warm-up pace. But keep it easy after feel prep. for the next inable.
2 minutes left for recovery. Stay nice and relex.
Your second inable is coming right up.
Okey! It's time to hit that faster pace again. Are you ready? Give it 4 solid minutes.
You're doing great! Think positive and stay on pace.
Half way there! You're getting stronger by the minute. Remember, this is not supposed to be easy.
1 minute to go! Keep your strength strong.
Way to go! That's 2 inables down. Now ease off a little and steady your breathing during this 4 minutes recovery.
You have 2 minutes in this recovery segment. Try to steady your breathing.
Enjoy this easy pace for another minute and start to syke* up for the third set.
Alright! The good news is, you're about the half way during this workout. The bad news is, you get another inable now. Someone that say it may tensely for another 10 minutes. Make it count! Go!
Keep it up! Think about getting up off your hills in more and* 4 feet and **** colors* forward*.
Half way there! Come on! Remember, pain is temporary, quitting last forever.
Keep those arms pumping. You've got just 30 seconds before the break.
Great stuff! Now slow down and recover for another 4 minutes at your steady, easy pace. But if you're feeling B*, you can walk this segment, but keep moving.
You've got 2 minutes left recover. Try to conserve your energy for your final inable.
30 seconds to go. **** it now to doing your best on the last one.
This is it! One last push. Think strong, quick legs and a race-pace intensity. It's your last 4 minutes challenge, so go for it!
You're moving right along. Only 3 minutes left.
Come on! Stay tough. Winning is about heart, not just legs. Keep going.
Just 30 seconds left! Find a landmark, up ahead it, focus on it to the finish.
Perfect! You did it! The challenging part is over. And now it's party time. Take the next 4 minutes to slow down your warm-up level. This was a tough one but you were boosting your calio* and building ****. Take some pride in the hard work you just did. I'll (checking/check-in)* with you if you finish up.
Keep running easily. Cooling down now help prevent injuries and reduce soreness.
Alright! You've all done. Hard work always wins in the end. And you didn't skimp* it all of days. Stretch and drink plenty of water, so you feel ready when you hit the road again. I'll see you next time.

Lance Armstrong: Run Longer 专辑歌曲

歌曲 歌手 专辑
Loser (Album Version) Beck  Lance Armstrong: Run Longer
Say It Ain't So Weezer  Lance Armstrong: Run Longer
Sewn The Feeling  Lance Armstrong: Run Longer
3's & 7's Queens of the Stone Age  Lance Armstrong: Run Longer
Love It When You Call The Feeling  Lance Armstrong: Run Longer
155 +44  Lance Armstrong: Run Longer
Island In The Sun (Album Version) Weezer  Lance Armstrong: Run Longer
Yesterday To Tomorrow (Album Version) Audioslave  Lance Armstrong: Run Longer
Lance Armstrong: Run Longer Various Artists  Lance Armstrong: Run Longer
Dance Inside (Album Version) The All-American Rejects  Lance Armstrong: Run Longer
Is It Any Wonder? Keane  Lance Armstrong: Run Longer
Move Along (Album Version) The All-American Rejects  Lance Armstrong: Run Longer
Woman Wolfmother  Lance Armstrong: Run Longer
Everybody's Changing Keane  Lance Armstrong: Run Longer

Various Artists 热门歌曲

歌曲 歌手 专辑
Horny [Boris Gets Horny Mix] Various Artists  Queer As Folk (Music from the Television Series)
Crush (as made famous by David Archuleta) Various Artists  Pop Goes Classical
Pavane pour une infante défunte (Pavane for a Dead Princess), M. 19 Various Artists  111 Amazing Pieces of Classical Music
Nell Gwyn Dances: III. Merrymakers' Dance Various Artists  Elizabethan Serenade II: Classics of British Light Music
The End Various Artists  Various Artists Collection 32
From ''The Power Of One'' Score: The Legend Comes To Life Various Artists  Pokemon 2000- The Power of One
Symphony No. 4 in E Minor, Op. 98: III. Allegro giocoso Various Artists  50 Ultimate Orchestral Classics
Wonderful Tonight (Album Version) Various Artists  The Osbourne Family Album
加沃特进行曲 Various Artists  世界著名进行曲
Piano Quintet in A Major, Op. 114, D. 667 - "The Trout": III. Scherzo - Presto Various Artists  50 Greatest Piano Classics
Twelfth Street Rag Various Artists  Various Artists Collection 64
Toolroom Ibiza 2018 Vol. 2 (Poolside Mix) Various Artists  Toolroom Ibiza 2018, Vol. 2
Rejoice and be merry Various Artists  Essential Carols
Come Wander With Me Various Artists  Late Night Tales: Air
I Need A Girl Various Artists  Various Artists Collection 66
Anjunabeats In Miami 2017 Various Artists  Anjunabeats In Miami 2017
木偶进行曲 Various Artists  世界著名进行曲
My God (Guns on Demo) (Extended Version) Various Artists  Sunshine Live Vol.33
We're Off To See The Wizard (Trio) Various Artists  The Wizard of Oz
Her Song Various Artists  Square Matrix 001 - Limited Edition Bonus Disc
Speed Of Sound (Soundtrack Version) Various Artists  Nick & Norah's Infinite Playlist - Music From The Original Motion Picture Soundtrack (International)
Workout Hits 2015 60 Min (Continuous Dj Mix) Various Artists  40 Workout Hits 2015 (Incl. 30 & 60 Min. Non-Stop Music)
Pickin' Off Peanuts Various Artists  The Roots Of Rap: Classic Recordings From The 1920s & 30s
Anjunadeep In Amsterdam 2014 (Bonus DJ Mix) Various Artists  Anjunadeep In Amsterdam 2014
Cecilia Various Artists  Various Artists Collection 154
Edward Bear - Last Song Various Artists  AM Gold Smash Hits Of The 70s
KMS (Original Mix) Various Artists  Buddha Sounds 4
Toolroom Miami 2018 (Afterclub Mix) Various Artists  Toolroom Miami 2018
Outro Various Artists  Ahead
Let's Get It On (Radio Mix) Various Artists  Sirup Dance Anthems Miami 2017