Name: Playbook - Nick Walker - Week 1 / Day 2: Full Body Basics
Uploaded: 2021-09-28T20:58:16.423Z
Duration: 45 min
Description: Week 1 / Day 2: Full Body Basics

James

Juan Ayala

It’s great to go back and increase my reps each time around. Thanks!

Scott

Luke

Jonathan

Steven Tutiven

I'm sedentary, so was difficult for me, but in the end was good because I finished.

Joemily

I’m adding to the reps when I can. Feeling good!

Rayees Taha

Demarcus

Christian Atta-Darkwah

Victor

Tiguere… this is feeling HOT!!! Awesome !

Charlene

Zhamoyani

Matthew Taylor

Mason

I’m on vacation and I have to say these were GREAT! Sweat out the toxins and get a great start to the day.

Rocky Mace

Great work out for beginners and people starting out on their fitness journey.  Everything hurts but in a really good way.  😀

Jim Widmark

Richard Plourde

Thank you for making this so easy to follow bro! I'm so excited to see how far I go with this! 🔥🔥🔥

Josh

Myles

Carlos

I did this after a 30 min run in the treadmill and I feel good finishing this one. 👍🏼

Robert

Rachel

Braulio

Amazing!! I feel awesome after each workout of yours, and they are challenging enough to put my body to sweat a lot!

Isaac Santamaría

I love how you lift your tree trunks like 9 feet in the air and my sticks make it like a matter of inches hahaha

Austin

Justin

Did day one and two together as they were a little easier. Good body weight workout though.

Fletcher

scott

Swimmers was really tough for me overall as it’s not easy for me coordinate and lift it up both legs as high as my arms, I wasn’t also sure how do I tighten my lower back muscles or squeeze them. For the donkey kicks, my left sided hamstring was a little tight might be due to my form as well as insufficient stretching. Struggled a lot for the last set of sit ups and compensated with elbow crunches instead. Overall, I burned about 212 Kcal in 24 mins but sweated a lot more compared to the first day. Will work on trying to perfect my forms slowly.

Daron

At Home Athlete Program
Week 1, Day 2: Full Body Basics

Donkey Kicks - 3 x 10 each
Reverse Plank Dip Pulses - 3 x 15
Goodmornings - 3 x 10
High Plank Hand Retractions - 3 x 20
Sit Ups - 3 x 10
Swimmers - 3 x 20

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

Crab Position Dip Pulses

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Goodmorning

- High plank position 
- Pull elbow back while stabilizing with one shoulder
- Alternate 
- Keep your hips square to the ground

Hand Retractions

- Drive lower back through ground
- Crunch core up
- Pull shoulder blades off of the ground

Sit Ups

- Face down on ground 
- Extend opposite hand and opposite heel up 
- Squeeze lower back 
- Alternate sides

Swimmers

Week 1 / Day 2: Full Body Basics

Thank you for this workout. Just starting my workout journey. This helped me break a sweat.

Ryan

Makrey

Week 1 / Day 1: Full Body Basics

Great workout! Doing these from prison so very helpful.

So great! These are so perfect for getting back into working out after being sedentary.

Alex

Week 1 / Day 3: Full Body Basics

Loved this one too! I’m rehabbing an old back injury and this was a little tough, but still doable.

Week 1 / Day 4: Full Body Basics

I added weight for it to be more challenging than last week.
I feel great

Milena

This is my first workout after 2 months with #ElTiguere… UFFFF First time ever @nick I was able to do my Full workout without any interruption (extender rest jejej lol). Love u man!!!! On-Fire

Week 1 / Day 2: Full Body Basics

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