Name: Playbook - Matthew Noszka - At-Home Core Circuit
Uploaded: 2021-07-07T12:58:43.594Z
Duration: 50 min
Description: At-Home Core Circuit

Kuba

Max Hultner

Feels good to be back at it after uni final exam period! It was a really good one and personally I prefer when the workstations contain a timer instead of number of repetitions!

Killian

No equipment needed! 

Circuit:
- Inclined Single Leg push up 
- Declined Push up with arm raises
- V Up Variation
- Seated Dip with Leg Raise
- Side to Side Hurtle
- Seated Leg Lifts Side to Side 
- Side to Side Box Shuffle

- Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended. Repeat.

** incorporate single leg for more advanced

Inclined Single Leg Push Up

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

**Incorporate arm raises for more advanced

Declined Push Up with Arm Raise

- Seated on bench or ledge, begin to bring both legs up and back. 
- Then finger tips to opposite foot.
- Repeat on other side. 

Both sides complete counts as one rep.

V Up Variation

- Position your hands shoulder width apart on a secured bench, a stable chair, or your mat. 
- Move your butt in front of the bench with your legs bent and feet placed about hip width apart on the floor. 
- Lift one of your legs to make this exercise harder, then switch legs for full set.

Seated Dip with Leg Raise

- Stand next to a mini hurdle, with the hurdle to your left or right.
- With two legs, hop over a mini hurdle.
- The moment that your foot touches the ground, explode up and over the next hurdle.

Side to Side Hurdle

- Stand to one side of the box with your left foot resting on the middle of it.
- To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
- Continue shuffling back and forth across the box.

Side to Side Box Shuffle

- seated on a bench or ledge, with your back 45 degrees backward
- kick both legs up lifting, then side to side in a fluid motion 
- keep your core engaged and slightly meet your abs with you knees as your legs come up to middle

Seated Leg Lifts - Side to Side

At-Home Core Circuit

Would love to have Matt talk and coach more as he demonstrates and would love to see more no-equipment workouts of various lengths

I can say it too hard for me at this time after a year not get an exercise. But so far everything great.

Claudia

💪🏼💪🏼💪🏼 when new video ?

#NewYearNewMe No Equipment Pump

Benito

Bodyweight HIIT

Alex

Courtney

Full body from home

Zuleika

Absolutely loved the workout and being able to do everything from home where I had all the tools necessary! Thanks for what’s going to be a staple workout of at least once a week for me!

Ashley Powers

No Equipment #NoszkaStrong

Ko1992kp.

Legs & Abs From Home

Jenna

Celeste Bella

Beginner At Home Full Body Workout

Khadija

Full Body Burn Out

Great! Nice to have workouts that are challenging

This is my favorite workout since I started your training! I really like having a big station like this! I can't wait for the gyms to reopen in Canada so I can do the other workouts with the equipment :)

At-Home Core Circuit

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