Name: Playbook - Nick Walker - Week 1 / Day 3
Uploaded: 2022-11-06T23:39:34.898Z
Duration: 60 min
Description: Week 1 / Day 3

Awesome! Thanks!! Narrated option or upgraded available? This is great though!

Joe Morrissey

Victor

Loved it nailed it !!
(Man makers are hard though😭)

Milena

Christian Atta-Darkwah

Man makers killed me need to work on push up’s 😁

Charlene

Zhamoyani

Hard as hell. But feels so good to get it done.

Mason

It was good but those MAN MAKERS 😱👁👄👁 were BRUTAL😭😂 but we did it 🙌🏾👏🏾👏🏾👏🏾

Ceci

Hard workout. Was able to accomplish all, but had to pause like once or twice during the circuit exercises. Trying to get more strict about the non-rest time between exercises and 30 sec rests between circuits.

Sheesh! Fighting inner deamons was neccessary during the second part of the last circuit! 💪🏼

Dejan

Great workout!! Those man makers are tough but get your blood pumping! I struggled with the jump lunges getting the rhythm down with soft landing

Rusty

Eric

Is 60 min a recommended time or should the workout take that long? I finished in 45 min.

Gabriel

Jake Milton

Thank god for Nick’s Spotify Playlist 🥵🕺🏻

Ryan

F’ing Amazing!  Loves you Mr. W!!! 🙌🏼🙌🏼🙌🏼

GREGORY

Tracy

Single side exercise rep counts need to be better explained. As written, the instructions don’t make sense.

Aaron

Don't wanna comment every day, but I'm really loving this app! I was soooo looking forward to the launch. Been working out with your Instagram stuff since July! Will be signing on for the full year as soon as the $1 month is over! I'm all in! Anywho, today's workout. Those man makers always get me...plus everything else. Perfect at home with. Will do your latest in the gym tomorrow. TMI,sorry. I just appreciate going to bed at night anf knowing exactly what I'll be working on the next day!! Ty Nick!!!

Aldo

I thought burpees were bad…man makers are straight evil! 🤣

Adam

Brian

Man makers were rough 🙄 all good though! Pushed through!

Functional Weight Loss Program
Week 1 / Day 3

Start with Heart Rate Blast, end with Circuit 3. 

Have fun with it!!

Complete this superset with as little rest as possible between each set! 

Move to Circuit 1!

•High Plank
•Alternate foot outside same side hand

Groiners

•Reach back through big toe 45°
•Push through lateral side of front foot
•Alternate

Bodyweight Curtsy Lunge

Heart Rate Blast

Rest 30 seconds after all three exercises are complete!

Move to Circuit 2!

•Start in lunge position
•Jump to opposite side
•Be soft

Jump Lunges

•Hold weight under chin, close to chest
•Sit through hips and heels
•Push through toes
•Drive knees out

Goblet Squat

•Hold weight in one hand
•Keep space between elbow and hip
•Walk straight
•Keep shoulders level

Single Arm Farmer’s Carry

Circuit 1

Rest 30 seconds after all three exercises are complete! 

Move to Circuit 3. No “Finisher” today!

•Push Up
•Row/Row (Renegade Rows)
•Jump through
•Sumo deadlift
•Back down (chest up)
•Repeat

Man Makers

•Push off lateral side of foot
•Land Soft
•Gather/control 
•Explode back

Lateral Ski Hops

•Quadruped position (hands and knees)
•Extend opposite foot and opposite hand as far away from each other as possible
•Re-center
•Repeat

Bird Dogs

Circuit 2

Rest 30 seconds after both exercises are complete. 

You have finished Week 1!

•One knee
•Palm facing body at bottom of movement
•Rotate palm outward with press

Half Kneeling Arnold Press

•Extend dumbbell overhead
•Extend feet out to 6 inches at the same time
•Crunch dumbbell over to touch knees
•Repeat

DB Pullover Crunch

Circuit 3

Week 1 / Day 3

Manuel

Yikes! Definitely needed this. Thanks!! Only made it 1/2 way..but there’s 1/2 way more than yesterday.

Julie

Week 1 / Day 1

Was so Tiring! Push Ups aren’t my strong point so I always appreciate any opportunity to do them.

Effective workout I definitely modified the reps but still felt the burn.

Lance

Week 1 / Day 2

Fatima Elizondo

Week 2 / Day 1

Those abs are terrible 😭😭. I modified but reached the specified number of reps.

Week 2 / Day 2

Amazing work out man makers are a killer! But overall feels amazing and my mental health getting better as well

Kelvin

Yeah I did it !!!
I still struggle with those man makers 🥺

Week 2 / Day 3

It was too hard for me today. I made it to the end,yes, but not enjoying the workout at all..🥺Burpees were already very challenging ad i'm overweight. Anyways..I hope I'll be able to enjoy it next time

Week 3 / Day 1

Wow that was intense but fun though! I really enjoyed it so I pushed myself. Those abs were difficult I didn't do 100 straight away. But I made it. Thanks!

Week 3 / Day 2

Week 3 / Day 3

I did it, but just like last week, i didn't enjoy it.  It's way too hard for me. Have a blessed day everyone !

Week 1 / Day 3

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