Name: Playbook - Nick Walker - Day 11
Uploaded: 2022-01-05T05:13:06.956Z
Duration: 30 min
Description: Day 11

Yah!! My app is unfrozen!! Great workout!! Love working on abs

Rusty

Love the ab workouts! Working on better nutrition as well!

Connor Chamberlain

Day 11. Abs and a 15 minute walk. 

On the topic of abs…how do you get a 6 pack? The truth is this: ab workouts are awesome and if programmed right, you will see significant progress. However, 80% of it comes from the kitchen — what’s your diet looking like? 

🌱 A few tips for diet:
• Stay away from things in boxes or any kind of wrappers (most of that stuff is processed beyond belief and have preservatives). 
• Grocery shop on the outer edge of the store — pretty much everything in the aisles will not benefit weight loss!
• Drink a gallon of water a day. 
• Make your plates as colorful as possible with two servings of veggies. 
———————————
Let’s progress todays workout with more reps than day 7! The workout will change for day 15. 👊🏻

⬇️⬇️⬇️

Ab Workout:
1. Crunches — 3 x 30
2. Lateral Plank Hold — 3 x 30 seconds each side
3. Alternating Leg Raises — 4 x 30 (15 each leg)

15 minute Walk

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Shoulders/hips/knees/ankles stacked on top of each other
- Hold position 
- Work both sides

Lateral Plank

•One foot at 6 inches
•Tuck chin
•Alternate straight legs

Alternating Leg Raises

- Walk at a pace that you would walk when you’re on a time crunch at the grocery store! 😂
- Enjoy yourself — throw on a podcast, listen to your favorite music…whatever makes you FEEL GOOD!

Brisk Walk

Day 11

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

Blayne Shipman

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 9

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

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

Day 11

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