Name: Playbook - Nick Walker - Day 6
Uploaded: 2022-01-05T04:44:11.124Z
Duration: 30 min
Description: Day 6

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!!!

Victor

Misael Nataren

Got 10 full rounds and a little over halfway through the 11th!

Connor Chamberlain

Miguelino

I love this circuit ! The first couple sets are tough but once I get to round 3 I feel great.  I forgot to got on day 3 but today I did 12 circuits! I can already tell a difference in my stamina.  Last time I struggled breathing through the jumping jacks but this time was an improvement

Rusty

We are going to circle back to day 2 for todays workout. Something you should know when building a program or participating in a program — you should always have a few weeks of putting your body through the same exercises so you can progress. If you constantly change up the exercises, your body will make significantly slower progress! With that said, you do need to progress the intensity or the reps each week in a program….SO — hopefully you remember how many rounds you completed on day 2 and can get just a little further this time! 🔥 Push yourself.

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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 Air Squats
2. 10 Supine Hip Bridges
3. 20 High Plank Shoulder Taps (10 on each shoulder)
4. 30 Jumping Jacks
5. 20 Second Plank

AMRAP = As Many Rounds As Possible 

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 Air Squats
2. 10 Supine Hip Bridges
3. 20 High Plank Shoulder Taps (10 on each shoulder)
4. 30 Jumping Jacks
5. 20 Second Plank

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

Air Squat

- Bring heels close to glutes 
- Push through heels
- Squeeze glutes in air

Supine Hip Bridge

•High Plank
•Touch opposite shoulder
•Alternate

High Plank Shoulder Taps

Jumping Jacks

•Elbows under shoulders
•Flat back
•Extend through heels
•Pull ground between toes and elbows

Plank

Bodyweight AMRAP

Day 6

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!

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

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 6

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