Name: Playbook - Nick Walker - Day 15
Uploaded: 2022-01-05T06:01:47.635Z
Duration: 30 min
Description: Day 15

Enjoyed this workout more. Need tips on how to count my reps on bicycle crunches and not run out of air. 

Also don’t know if I’m doing the up and overs correctly. I put a kettle bell in the middle so I had something visual to get over, but didn’t feel a lot of an muscles being worked. What could be the issue?

Blayne Shipman

Connor Chamberlain

Day 15!!!! I made it! Awesome ab routine.  I like that you give us people that dont know what to do, the fundamentals so we can build on them!

Rusty

You have officially hit the halfway mark! Pay yourself on the back….after you complete today’s movement. 😉

We are going to switch up the exercises for your core today, but hold true to the walk as you are in for a little switch up on day 17 with the walks! 

Keep at it, you’re doing great! 

⬇️⬇️⬇️

Ab Workout:
1. Bicycle Crunches — 3 x 30 (15 each side) 
2. High Plank Knee Taps — 3 x 20 (10 each)
3. Up & Over’s — 3 x 10 (over and back equals 1 rep)

15 minute Walk

•Shoulder-blades off ground
•Opposite elbow to knee
•Extend opposite leg
•Alternate

Bicycle Crunches

- High plank position
- Stabilize through one shoulder 
- Keep hips square to the ground 
- Tap hand to knee 
- Replace and alternate

High Plank Knee Taps

•Hold yourself with your hands placed behind you 
•Act as if there is an object in front of you to swing your feet over

Up & Over’s

- 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 15

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 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 15

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