Name: Playbook - Nick Walker - Day 4
Uploaded: 2022-01-05T04:44:11.107Z
Duration: 30 min
Description: Day 4

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!

Victor

Takes a couple reps to figure out which muscles should be worked when properly done. For example: the cat/cow

Blayne Shipman

Misael Nataren

still behind great to have while traveling butyl longer work days get in the way.  I will get caught up.

Bill

Tyler Hayes

Connor Chamberlain

I can already tell a difference in my stamina to get through the workouts each day.  I just need to work on my breathing..I forget to breathe.  Great work out 😅

Rusty

I hope you have had an awesome first 3 days! Keep at it and keep crossing those days off of the calendar. ✅ Today we are going to do a 30 minute workout composed of some “high intensity” moves and some mobility moves worked in to help with joints. I quote the “high intensity” because they just require a little more upbeat effort!

⬇️⬇️⬇️

1. Hand Walkouts — 3 x 5
2. Push Up — 3 x 10
3. Seal Jacks — 3 x 30
4. Cat/Cow — 3 x 10
5. Touch and Go Drop Squats — 3 x 20 seconds
6. T Spine Rotations — 3 x 10 each

- Start standing up
- Walk hands out to high plank
- Walk back to standing with straight legs

Hand Walkout

- Hands outside of shoulder width 
- Keep core tight
- Descend with elbows at 45°
- Stretch chest and push back up

Push Ups

•Just like jumping jacks 
•Keep arms parallel to floor 
•Pinch scaps (think shoulder blades) in back

Seal Jacks

•Hands under shoulders
•Knees under hips
•Push through hands 
•Extend through upper back (breathe in)
•Exhale, sink through

Cat / Cow

•Hop
•Deep squat/touch floor
•Hop
•Alternate
•Stay in rhythm

Touch & Go Drop Squats

- On all fours 
- Stabilize through one arm
- Reach through arm then up
- Follow your hand with your eyes at all times
- Work both sides

T Spine Rotations

Day 4

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

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....😅😨🥶🥵

Efrain

Day 10

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

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

Day 11

Don’t feel like I’m making any progress on push ups, and cat/cow feels like I’m doing nothing.

Had to do it a lot later but got through it none the less!

Day 12

I can’t believe it’s been 13 days already into this journey for me!! I look forward to my walks it really does clear your mind

Day 13

Absolutely a work out from hell. I feel like the x-fit touching toes and elevator planks are too close together. 

Also it says a set of five on the instructions for elevator planks, but 8 reps in the video. Which is correct?

This was a little challenging! Definitely felt this afterwards🙌🏻

Day 14

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?

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!

Day 15

Need advice for tall people. How do you do the gorilla squats? 

It’s so awkward because my legs are longer than my arms and I either can’t keep my feet flat and legs straight or give upon holding on to my shoes and just hang my arms and focus on keeping feet flat and legs straight on the come up.

Day 16

I loved the 2 minute bursts !! It got your heart going and it built on the mindset skill of “get through the discomfort to achieve your goal”

Day 17

Today I switch to your released video 20 Minute Fat Burding at Home! You’re killing me man! But I love you anyways! 😅😅🔑
•
https://youtu.be/3SNFb62yhV8

I actually got worse this time around. It took literally the entire 30min for me to figure out the toe touches. Not impressed with this session in the slightest

I got a little over 10 rounds this time. Super long day it seemed but got it done!

Day 18

Completed #15MinutesFatBurningHIITSet from YOUTUBE !

Couldn’t access the tips you gave because the inbox is down. I did finally figure out the up and over motion. However, still can’t do a full set of bicycle crunches. Form isn’t the problem so much as I keep running out of breath and stamina

Love doing abs!! This workout always makes me feel good afterwards!!

Day 19

Much improvement on my stamina from last time!  Great workout!!

Day 21

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

Mucho más fácil después de todos estos días

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

Day 22

Rough start this morning but this workout helped change my outlook !! Awesome day and great structure to refocus my mind.

Day 23

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!

Day 24

💪🏽 I can’t believe I’m training with the Best! 😂😂😂 Common! Great!

The hardest step is the first one !  My legs were achy from yesterday but I stretched and got on with the workout!  Great mental focus day !

Day 25

An absolute f$&@ing nightmare. Took twice as long as it said it would take, and it landed on a day I had to leave town right after work

That was tough but it was worth it to push myself and to see how far I’ve come. Great workout that pyramid was big accomplishment

Loved the variety of exercises in this one, was a little challenging

Day 26

Love challenging myself with new exercises

These are not your ordinary crunches!! I didn’t know I had those muscles…great workout and switch up

Day 27

Not bad. Had to give up on the taps and just hold a plank for 40s. Spoiler: still couldn’t do it and just held as long as I could and did 20 reps of shoulder taps at the end.

Day 28

I love it Nick is the best guy to have as trainer honestly

Great workout ! The burst of energy you get right before you start to increase speed/jog is unmatched !

Day 29

Got better with gorilla squat form. However, what I’ve noticed the last 2 sessions is that the work out is taking longer than the 30mins.

I’m stopping more often to take a break or failing the rep at the start. While I understand that a 30 for 30 is mainly to get in the habit, the lack of technical progress is discouraging.

I love the burst of high intensity and then into yoga exercises to focus on breathing. It helps me focus mentally

Day 20

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.

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

Day 4

Community

More workouts from Nick Walker