Name: Playbook - Nick Walker - Week 4 / Day 1
Uploaded: 2021-10-05T16:29:34.347Z
Duration: 60 min
Description: Week 4 / Day 1

Why is s fat soooo stubborn!!!! I felt the burn in each exercise kill it all off though 🙌🏼

John Paul Batista

This workout still chose violence a week later 😭😅 it’s not cute at all 💀😂😂

Ceci

Dejan

That was a rewarding workout.  I almost didn’t make it but I kept saying “get excited about the burpees!”

Rusty

Emmanuel

Eduardo

Eric

Did this functional fitness workout after your weighted HIIT! Ugh. This old man is wiped out! Kinda love these functional fitness thingies! Full body stuff! Also, did all your personal workouts with ya last week. Don't wanna comment after everyone. But all excellent. Feeling muscles I didn't know i had! Yuk yuk...thank you Nick!!

Aldo

Functional Weight Loss Program
Week 4 / Day 1

You are starting a new group of exercises for the next two weeks to finish out the program! 

Start with Heart Rate Blast and end with the Finisher! 

Rest times are recommended for best results.

Complete all three rounds of both exercises with as little rest as possible! 

Move to Circuit 1.

Jumping Jacks

•Hand walk out 
•Into high plank
•Control
•Hand walk in
•Stand up 
•Repeat

Inchworm

Heart Rate Blast

Complete all three exercises before resting for 30 seconds and starting the second round. 

Move to Circuit 2 when all rounds are complete!

•Sit through heels, palm facing body
•Push through toes, rotate palm outward with press

Single Arm Squat to Press

•Push Up
•Jump Through
•Stand Up
•Back down into Push Up
•Repeat

Burpees

•Guide weight down opposite leg
•Descend through heel
•Pull through heel
•Squeeze glute

Single Leg DB RDL

Circuit 1

Complete all three exercises before resting 30 seconds. After all 3 rounds are complete, move to Superset 3.

•Push Up
•High Plank position 
•2 jacks (jumps)

Push Up to Plank Jack x2

•High Plank
•Row same arm/elbow back through hip pocket

High Plank DB Row

•Shoulder-blades off ground
•Opposite elbow to knee
•Extend opposite leg
•Alternate

Bicycle Crunch

Circuit 2

Complete both exercises before resting 30 seconds and starting a new round! 

Move to the Finisher after you complete all three rounds.

•Plank position 
•Push through hand into high plank position 
•Back down
•Alternate

Elevator Plank

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

Bird Dogs

Superset 3

Compete 40 reps of both exercises, then 30 reps, then 20, then 10 to finish the workout off! Rest as little as possible.

Toe Touches

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

Week 4 / Day 1

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Week 4 / Day 1

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