Name: Playbook - Matthew Noszka - Bodyweight + DB HIIT
Uploaded: 2021-06-14T11:58:42.353Z
Duration: 45 min
Description: Bodyweight + DB HIIT

Benito

Ahhh no! I meant to put 5 stars! I love this workout!! 💪🏼

Kait

Didn’t have all the equipment but somewhat easy to improvise.. the super man flys was the hardest workout I’ve ever done with my shitty posture. Love the challenge.. keep the new ones coming 👍

Dylan

Sumo squat with bicep curl/ shoulder raises

- Stand holding a pair of dumbbells at arm’s length in front of you with your feet twice shoulder-width apart. 

- Lower your body as far as you can by pushing your hips back and bending your knees. The dumbbells should nearly touch the floor.

- Simultaneously push yourself back up to a standing position and curl the weights to your shoulders and laterally lift your arms keeping palms facing forward

Sumo Circuit

- Get on all fours and run like a bear! 
- Really get into a rhythm and love the time under tension. 
- Feet follow hands!

Advanced: explode on return, going as fast as you can to starting position

Bear Crawl

- Start in a bear crawl position with your hands on dumbbells. Your back should be flat, wrists right below shoulders, knees about shoulder-width apart. Your knees should be bent and hovering over the ground. Keep them in line with your feet, don’t let them cave. 
- For stability, set your hands slightly narrower than your feet, just inside shoulder width
- Tighten your core and row the left dumbbell in a backward motion, keeping elbow slightly bent. Battle to keeps hips and shoulders square to the ground as you do this
- Return the dumbbell to the bottom position, landing quietly. Repeat on the other side.

Completing one rep.

Bear Plank Renegade Row

- lay on your stomach, with or without weight (depending on how advanced you are) 
- Arch back, bending backwards at the waist, lift your legs and arms 6-12 inches off the ground. 
- Keeping back and glutes engaged, with arms extended out, begin a snow angel motion 
- After 3 reps, pull hands into ears and begin punching upward with both hands simultaneously, and repeat

Superman Flys

- Load your pushing sled with the desired weight. 
- Take an athletic posture, stay low, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible forward. 
- As you move forwards make sure your core is engaged and that you’re driving through your forefoot with each step and keeping your feet around hip-width apart. 
- Keep butt as low as possible on the return

Sled Push/Pull

- Assume a seated position on a bench while grasping a kettlebell with a neutral grip.
- Curl or clean the kettlebell into a front racked position.
- Press the kettlebell overhead explosively. 
- Slowly lower the kettlebell back to the starting position and repeat, then doing same for other arm for full set.

One Arm Seated Kettlebell Press

Bodyweight + DB HIIT

Khadija

Awesome, my life is changing for better, thank You !!!😊😊😊

Kuba

Crystal

Full Body Round Up

Beach pump

Boxing circuit

jb7182000

Edith

Full Body 101

Kayla

Basketball workout

Gentiana

Full Body Strength Focus

The bear workout was a new one for me, loved it.. 3 weeks In km already seeing progress, can’t wait to post pictures at a later date. Thanks for the motivation my man👍

15lbs or less total body

Cannot wait for your new program🙏🏻🔥

The overhears plate circles and chest presses were hard! But I pushed through. I may have to look into a back brace “thingy” to make sure I’m keeping my position. Just in case 😅

Bodyweight + DB HIIT

Community

More workouts from Matthew Noszka