Name: Playbook - Nick Walker - Day 10
Uploaded: 2022-01-05T05:05:50.552Z
Duration: 30 min
Description: Day 10

Slow progress by finally getting more sets in. Reached 8 tomes through today.

Blayne Shipman

Completed 13 rounds. Felt great 💪😎. Melting in sweat in my garage and it's currently 17 degrees outside....😅😨🥶🥵

Efrain

Connor Chamberlain

I love / hate this group of exercises.  I love the feeling afterwards but getting started sometimes gets me! However I do look forward to the next morning when I get to feel that good again.

Rusty

It is easy to get excited about going for a walk — that doesn’t feel difficult or like you have to put your body through stress. It’s easy to get through the first  3 days of a challenge…but how about day 10? 🤨 If you read my Instagram post about the challenge, you read that it takes discipline to create habits and it takes consistent action. Well, here we are on day 10 — keep going!!! 

Make progress today and get through even more rounds than you did on days 2 and 6! ⚡️ The workout will be changed for day 14. 

⬇️⬇️⬇️

Set the timer for 30 minutes. Complete each exercise with its given reps/time/rest, then move to the next exercise in the circuit. Complete as many rounds as you can in the 30 minutes! Rest as needed. 

1. 10 Air Squats
2. 10 Supine Hip Bridges
3. 20 High Plank Shoulder Taps (10 on each shoulder)
4. 30 Jumping Jacks
5. 20 Second Plank

AMRAP = As Many Rounds As Possible 

Set the timer for 30 minutes. Complete each exercise with its given reps/time/rest, then move to the next exercise in the circuit. Complete as many rounds as you can in the 30 minutes! Rest as needed. 

1. 10 Air Squats
2. 10 Supine Hip Bridges
3. 20 High Plank Shoulder Taps (10 on each shoulder)
4. 30 Jumping Jacks
5. 20 Second Plank

•Sit through heels
•Push through toes 
•Push knees out

Air Squat

- Bring heels close to glutes 
- Push through heels
- Squeeze glutes in air

Supine Hip Bridge

•High Plank
•Touch opposite shoulder
•Alternate

High Plank Shoulder Taps

Jumping Jacks

•Elbows under shoulders
•Flat back
•Extend through heels
•Pull ground between toes and elbows

Plank

Bodyweight AMRAP

Day 10

I enjoyed the freedom to speed up/slow down during this first workout!

Dawn

Braulio

Veronika Sotomayor

Day 1

Scott

I hate how the feedback kept generating during my workout but I had a great sweat and my hand strings and feeling no it

Day 2

Easier day today. I couldn’t do the walk because we are having thunderstorms but I did some jogging in place, walk around the house and air squats.

Sore, but worth it. Push through the soreness!

Mackenzie

You mF! Jajajajaj … Im so Fx out of shape! 😞👌 but let’s do this! I will trust you bro! One step at the time!

Victor

Day 3

Dine

I didn’t get the cat/cow exercise, not sure if maybe more details as to what specific area we are working towards the exercise will be great!

Takes a couple reps to figure out which muscles should be worked when properly done. For example: the cat/cow

Day 4

Bill

Went a little fast on the treadmill this time and got 1.47 miles!

I had a great walk with my dogs today!  It was misting and foggy so it was a peaceful mind space to be in.  Who knew a simple walk around the neighborhood would be so peaceful!

Day 5

10.4 last time, second time around made it 12 full rounds. Got an effective and quick workout in, now time to celebrate the 4th.

Matt

Easier than the first time… but still in the process!!!

Misael Nataren

Day 6

A little more challenging then last time. Loved it!

Those alternating leg lifts get me every time.  Either my legs are too heavy or my abs suck ha.  Great day 7!

Day 7

Those push ups are killers !!! and I tried better Cat/Cow still figuring out !

This kicked my butt! The deep squats were intense.  My mind plays this game where when it starts to hurt, it tells me to stop.  We are taught pain is not good, so I need to readjust my mindset to know this pain is good and is making me stronger inside and out.

Day 8

I got 1.26 miles today! A little less than last time, but was really tired after my workout. Had to push through this time!

I prefer an outdoor walk but today I wasn’t feeling up to get bundled up so I did a 30 minute indoor bike ride.  I love to feel my stamina increase everyday.  It’s more gratifying than the scale!

Day 10

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