Name: Playbook - Matthew Noszka - Full Body Round Up
Uploaded: 2021-06-14T11:58:42.348Z
Duration: 45 min
Description: Full Body Round Up

Khadija

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

Kuba

Crystal

It was amazing I could feel the burns and I m sweating as hell which I need to lose weight

Diljot Wariah

Benito

Warm up 
Circuit 1 : 
Bulgarian split squat 
Tricep dips
Knee to elbow 

Circuit 2: 
Dumbbell row 
Dumbbell deadlifts
Incline dumbbell press 

Ab circuit :
Push up toe slides
Russian twist
Standard sit up 

Cool down

-This should be at conversational pace 
-By the end of the 10 minutes you should be starting to sweat.

Warm up run

-Start with one foot firmly on the ground with the other back behind you elevated on a bench or object at knee height 
-Lower yourself into the bottom of a split squat  ( both knees should be at 90 degrees at the bottom)
-Stand up out of the split squat to full extension.

*Work both sides

*Bulgarian split squats

-Lower yourself by bending at he elbows and rotating at your shoulders.
-Keep your body a close to the platform behind you. (the further your body is away the more shoulder stress )
-Extend your arms and raise yourself back up

Tricep dips

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow

Circuit 1

- Hinge forward until your torso is almost parallel with the floor and then begin driving the elbows behind the body while retracting the shoulder blades
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control

*Work both sides

Dumbbell row

- Feet hips width apart with slight bend in both knees 
- Keep your shoulders back and down
- Bend at the hips, guiding the weight down your shins 
- Thrust your hips forward, exploding in an upward motion

Dumbbell deadlifts

- Bench angle–the higher the angle, the more shoulder recruitment. The lower the angle, the more chest recruitment
- Very important to keep shoulder blades tucked under with a slight arch in the lower back
- Keep feet firmly planted on the ground

Incline dumbbell press

Circuit 2

- Standard push up position
- When pushing up bend at the waist and slide both feet to hands and back.

Push up toe slides

-Sit on the ground with your legs elevated roughly 6-8 inches off the ground
-Pick up an object (ball, dumbbell, kettlebell) with both hands 
-Rotate your upper body and tap the ground back and forth on each side of your body
-Keep your lower body stationary throughout and breathe

Russian twist

- 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

Ab circuit

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

Cool down

Full Body Round Up

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 Round Up

Community

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