Name: Playbook - Matthew Noszka - Legs & Abs From Home
Uploaded: 2021-07-07T12:58:43.601Z
Duration: 45 min
Description: Legs & Abs From Home

Claudia

Ko1992kp.

Kuba

Kristina

Great!! When is Inanna’s revenge bod coming??

Courtney

Great! Nice and easy to follow. Thoroughly enjoyed it

Georgia

I really liked the fact you put running at the beginning and at the end of the training, because I personally love running. Also, this is the first time I’ve done the « fire hydrant » exercise and I find that it works a lot! Can’t wait for the next workout routine.

Killian

2 months in, amazing workouts, finally happy with my body

Tomislav

Katrina Chiovon

Insane ! But I don’t understand when we have a « Time pff » enter différents drills ?

Anonymous

Jaron

Day 2. Felt great! Can’t wait for tomorrow!

Tyler

It was great! I just wasn’t sure if I was supposed to do all 3 reps continuous or do the whole circuit 3 times.

Sophia

Tearia

Benito

It was my first workout on your app and it was amazing🔥 I am very satisfied and looking forward to next ones🤗 Just keep it up, you are doing a great job!🤩

Loved this workout!! Absolute killer but it’s amazing and is my go to whilst I can’t get to the gym!! Already feeling the difference and feeling great both physically and mentally! This app is amazing! Thank you 💪🏼

Kait

Darnell Boyd

Warm up 

Circuit 1 :
Donkey kick 
Fire Hydrant 
High knees

Circuit 2 :
Burpee with knee to elbows 
Mountain climbers 
Step up

Ab circuit :
Knee to elbows
Standard sit up 
6 inch scissors 

Cool down

-By the end of the ten minutes you should be breaking a sweat.

Warmup run

- Start on all fours: knees hip-width apart with hands under y
our shoulders
- Engage core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the
hip
- Use your glute to press your foot directly toward the ceiling and squeeze at the top
- Ensure your pelvis and working hip stay pointed tow
ard the ground
- Return to the starting position

Donkey kick    * Work both sides

- Start on your hands and knees
- Place your shoulders above your hands and your hips above your
knees
- Keep core engaged
- Lift your left leg away from your body at a 45
-90-degree angle pending flexibility
- Keep your knee at 90 degrees
- Lower your leg to the starting position to complete 1 rep

Fire hydrant    *Work both sides

High knees

Circuit 1

-Stand with feet shoulder width apart.
-Drop safely to your hands and perform a pushup 
-Bring each knee towards your elbows one at a time
-Perform another pushup
-Pop feet towards your hands and stand quickly jumping at extension

*Burpee with knee to elbow

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

Mountain climbers

- Find a ledge about knee height
- Alternating feet, step up onto the ledge and explode upward

Step ups   *Work both sides

Circuit 2

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

Knee to elbow  *both sides

- 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

- Lay on your back keeping lower back pinned to the ground
- Lift legs together 6 inches off the ground
- Spread legs apart as wide as you can, close them back to starting position

6 inch scissors

Ab circuit

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

Cool down

Legs & Abs From Home

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.

💪🏼💪🏼💪🏼 when new video ?

#NewYearNewMe No Equipment Pump

Bodyweight HIIT

Alex

Full body from home

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!

At-Home Core Circuit

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

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 :)

Legs & Abs From Home

Community

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