Name: Playbook - Matthew Noszka - Full Body Endurance
Uploaded: 2021-06-14T11:58:42.369Z
Duration: 45 min
Description: Full Body Endurance

Warm up run   10 minutes 

Warm up circuit : 2x 
Med ball pushups 
Mountain climbers
Reach through 
Standard sit up 

Strength circuit : 3x
Arnold press 
Dumbbell row 
Close grip bench 
Wide grip chin ups
Single leg deadlift 

Cool down

-This is a warm up so treat it as such 
-This is not all out but by the end of the ten minutes you should be warmed and starting to sweat

Warm-up run

Perform each exercise after the other until all have been completed then rest 90 seconds before starting the next round.

-Start in plank position with one hand on a medicine ball
-Perform a pushup 
-Keep your core activated and roll the ball across your body to your other hand 
-Place your other hand on the ball and repeat

Medicine ball pushup

- Push-up plank position
- Shoulders over hands
- Feet hips width apart
- Begin raising knee to chest rotation each leg

Mountain climbers

Reach through

- Laying on your back, keep feet shoulders width apart with a slight bend in knees
- Keeping hands behind
head, begin to sit up, bringing your elbows to your knees

Standard situp

Warm up circuit

- Start holding the dumbbells with your palms facing you
- Press the dumbbells up turning your wrists as you go up
- Keep your core tight

Arnold press

- Put your left knee on the bench and grab the top of bench with your left hand
- With your right foot out wide, lean over and grab the dumbell palm facing outward
- Pull your right elbow back, pinching your shoulderblades together

Dumbbell row

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

-Grip the pull-up bar just outside shoulder width 
-Activate your lats and pull yourself up towards the bar 
-Pull until your chin is above the bar.
-Lower yourself back to the starting position in a controlled manner 
-Repeat

Wide grip chin ups

- Balance on one foot holding kettle bell with the opposite hand
- Bend at hips and Lower kettle bell to opposite foot
- Switch sides and repeat

Single leg deadlift  ( each leg )

Strength circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

Full Body Endurance

Khadija

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

Kuba

Crystal

Full Body Round Up

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

Bodyweight + DB HIIT

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 😅

Full Body Endurance

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