Name: Playbook - The Agoge - W1/D1 Session 1
Uploaded: 2022-10-11T16:44:54.268Z
Duration: 20 min
Description: W1/D1 Session 1

Wade

Anonymous

Damn, I'm a fat out of shape ASS !!! This was hard for me, but I got it done.  Very nice workout.

First one completed! Added some cardio but great as stand alone …..follow the prescribed workouts and stay the course!

Tyler Paul

It felt great to get back in to it. Definitely a great way to start off the day, especially with no gym equipment. Thanks Nick!

Carrie 

Great first workout sir! Git a good sweat going 🔥

Hance

Tough for an old man,  but got it done.  Thanks

Brian Saling

Perfect amount of work for a quick but effective workout. 💯

Eddie

20 min workout great for getting me back in my groove (recovering after a long serious illness) 😃

Leto

Good work out. Push through people.  Love yourself enough not to quit

Aaron

First one kinda rough but kept going and kept up

This day as every other day is designed to be completed in 20 mins. 
Push yourself, stay in motion, and leave No Excuses!

Between exercises recover for no more than 15 sec.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press your self back up
- Hop forward placing your feet on the floor
- Stand up
- Jump up in the air

Burpees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full leg extension, thrusting the hips forward to full hip extension

Squat Thruster

- Sit on the floor with your knees bent and feet slightly raised off the floor
- Hold the kettlebell at chest level and maintain a 45 degrees angle as you lean back
- Move your torso from left to right, moving the kettlebell across your body as you twist

KB Russian Twists

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Complex A

1 min - Max Effort Sprint
1 min - Recovery in Motion

Treadmill Sprint

Complex B

W1/D1 Session 1

What I needed to get my a$$ - and my life - back in gear. Ten days in, and I am already feeling the results - not only in my body, but in how I show up in my business, my family, and in the world. Commit and stay accountable

W1/D2 Session 2

W1/D3 Session 3

Megan

3rd week in, feeling the progress 😊
Reclaiming my pre-illness mindset, body and attitude. Staying on mission even thru the holidays with my aunties from Greece and their incredible cooking 😋

W1/D1 Session 1

Community

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