Name: Playbook - Nick Walker - Day 30
Uploaded: 2022-01-05T17:21:52.251Z
Duration: 30 min
Description: Day 30

30 day challenge. Great work out for novices to intermediates. However, I think you should have a program for beginners that comes before this. Literally, this beginners course should be basic workout moves centered around mastering the basics and their movements, i.e. push ups, sit ups, etc. 

There is no reason I should be doing half-assed sit ups on the 30th day of a challenge.

Blayne Shipman

Tyler Hayes

Day 30!!!! my quads are on 🔥 Enjoyed every second of these past 30 days. What’s next?!

Rusty

D A Y 3 0 ! You’ve officially made it to the last day of the challenge. 🙌 As I said from the beginning, this challenge was not meant to be “difficult.” Although there may have been some challenging workouts, the difficult part lies in completing EVERY SINGLE DAY IN A ROW! 

Most people fall off after 5-7 days and find an excuse to not follow through with their goals or they’ll “just start again tomorrow.” ⚡️ With that said, you should be proud — disciplining yourself to get through those days of no motivation is what makes you better and sets you up for successful habits! 

Now…what will you do to continue building these habits into your routing now that you know you CAN do it??? 💯 

Have fun with today’s last workout and don’t forget to submit your day 30 picture! Post to Instagram and tag me, post in the Facebook Group how you feel after completion — winners will be chosen within 5 days!

⬇️⬇️⬇️

Complete all reps of each exercise — rest as needed, split up each as you feel, (for example: 100 Air Squats into 10 sets of 10, 4 sets of 25, etc.), time yourself to get done as fast as possible!

700 Rep Workout:

100 Air Squats
100 Jumping Jacks
100 Bicycle Crunches (50 each)
100 High Plank Shoulder Raise (50 each)
100 Reverse Lunges (50 each)
100 Sit Ups 
100 Mountain Climbers (50 each)

***You do not have to complete in order, create your own circuit if you want!

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

Air Squats

Jumping Jacks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- High plank position
- Stabilize through shoulder 
- Keep hips square to ground 
- Work one arm at a time
- Raise arm overhead and return without touching the ground

High Plank Shoulder Raise

- From a standing position take one step back through your big toe  
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunge

•Heels close to glutes
•Drive core down
•Sit up

Sit Ups

•High Plank
•Drive knees toward elbows at fast pace
•Keep hands under shoulders

Mountain Climbers

Day 30

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!

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 30

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