Name: Playbook - Matthew Noszka - High Intensity Full Body (no equipment)
Uploaded: 2021-07-05T13:46:14.792Z
Duration: 45 min
Description: High Intensity Full Body (no equipment)

After two months I’m finally back, I’ve had some time of but happy to be back, and really your inspiration from instagram is a help

Khadija

Love that u didn’t give up even though you did it on stones, 💪🏽💪🏽

High intensity, no equipment, full body workout circuit. 

- High knee run
- Jack burpees
- Walkouts
- Pikes
- Plank Ups
- Quick feet to burpee
- High Kicks

- Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides.
- Flex the hip and bring your right knee up toward your belly button.
- As the right leg comes down, bring the left knee up.
- Alternate lifting the knees high as you jog/run in place.

High Knee Run

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping into air into jumping jack, bringing your hands outward and over your head and repeat

Jack Burpees

-  From standing position, drop down, place your hands between your feet, and slowly crawl into a push up (high plank) position.
- Return to the starting position (low ) by crawling your hands toward your feet and gradually bending your knees.

Walkouts

Get into push-up position.
Shoulders over hands.

While jumping upward, Bring both knees to chest and out.

Pikes

- Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
- Bring the other arm down so you are in a forearm plank.
- Push back up to the start position, placing each hand where your elbows were.
- Repeat this movement, alternating which side you lower first with each rep.

Plank Ups

Fast feet drills right into burpee:
- Stand shoulder-width apart
- Begin by moving feet as fast as you can, arms out and engaging core. 
- Go right into burpee by placing your hands on the floor in front of you
- Hop back bringing your body down to the floor

Quick Feet to Burpee

- Stand erect with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back. Your knees should be unlocked and arms by your sides. This is your start position.
- Keeping your leg straight and maintaining the natural curvature in your back, kick one leg directly out in front of you as high as you can while simultaneously extending the opposite-side arm to touch it. Maintain good form while trying to kick your foot to shoulder height.
- Continue to move forward as you alternate sides for the required number of reps.

High Kicks

High Intensity Full Body (no equipment)

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I finally got to workout with you again, really happy about that, love your workouts & you and Inanna are really big inspiration for me, thank you💪🏼❤️

High Intensity Full Body (no equipment)

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