Name: Playbook - Nick Walker - Day 24
Uploaded: 2022-01-05T06:46:54.630Z
Duration: 30 min
Description: Day 24

Victor

Those squat jumps are the devil! However at the beginning I could barely do 10 without crying ha.  Today I noticed I was “Nick Dancing” between reps.  Good day, good exercise!

Rusty

Under 1 week to go!!!! By now, you have officially established a habit. According to most research, it takes 10-21 days to establish a real habit…..

If you have come this far, each day — 30 minutes of movement for 23 days straight — I believe you can not only make it the full 30 days, but a part of your lifestyle as well!! 

Finish out this HIIT / Mobility session before we switch up the last HIIT of the challenge! 

⬇️⬇️⬇️

1. High Plank Shoulder Tap to Push Up — 3 x 10 (tap, tap, push up equals 1 full rep)
2. Gorilla Squats — 3 x 15
3. Jumping Jacks — 3 x 60
4. Alternating Pigeon Pose — 3 x 16 (8 each)
5. Squat Jumps — 3 x 20
6. Elbow to Ankle Hold — 3 x 10 seconds each

•Push up 
•High plank
•Tap opposite shoulder
•Alternate
•Repeat

Push Up to Shoulder Tap

•Sumo position
•Push glutes in air
•Sink into hips
•Repeat

Gorilla Squats

Jumping Jacks

•High plank
•Drive knees through
•Sit on lateral side (outside) of foot for 1 second
•Alternate

Alternating Pigeon Pose

•Sit through heels
•Push through toes
•Drive knees out
•Explode
•Soft landing

Squat Jumps

•Half Kneeling
•Let elbow sink toward ankle 
•Opposite arm on ground

Elbow to Ankle Hold

Day 24

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!

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!

Connor Chamberlain

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 24

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