Name: Playbook - Nick Walker - Day 22
Uploaded: 2022-01-05T06:37:12.992Z
Duration: 30 min
Description: Day 22

Pretty sure I’ve plateaued. I only lost 1lb this week and I haven’t gotten any faster or better stamina.

Blayne Shipman

Mucho más fácil después de todos estos días

Misael Nataren

I love the AMRAP workouts! I will continue to incorporate these into my workout plan

Rusty

Got a little over 13 rounds! Late night session but still got it done💪🏻

Connor Chamberlain

Awesome circuit!! I increased my stamina since day 14!! Day 14 = 9 rounds, Day 18 = 11 rounds, and Day 22 = 12 rounds.  I am my best competitor 😆

By now you should definitely be seeing the light at the end of the tunnel! One more week ahead before the last and final day. 🔥 What are you learning about yourself through these 17-18 days so far? 

Compete with yourself and get the most rounds yet today! 

⬇️⬇️⬇️

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 Reverse Lunges (5 each leg)
2. 10 Air Sumo Squats
3. 20 High Plank Alternating Pike Toe Touches (10 each arm)
4. 30 Mountain Climbers (15 each leg)
5. 5 Elevator Planks (when both arms alternate, that is 1 rep)

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 Reverse Lunges (5 each leg)
2. 10 Air Sumo Squats
3. 20 High Plank Alternating Pike Toe Touches (10 each arm)
4. 30 Mountain Climbers (15 each leg)
5. 5 Elevator Planks (when both arms alternate, that is 1 rep)

•Reach through big toe
•Pull up through front heel, push through front foot
•Alternate

Bodyweight Reverse Lunges

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

•High Plank
•Reach to opposite toe
•Re-center
•Alternate

Alternating Pike Toe Touches

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

•Plank position on forearms
•Push through one hand to high plank then with other hand
•Back down one arm at a time
•Keep hips square to ground

Elevator Planks

Bodyweight AMRAP

Day 22

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!!!

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 22

Community

More workouts from Nick Walker