Name: Playbook - Matthew Noszka - No Equipment #NoszkaStrong
Uploaded: 2021-07-07T12:58:43.598Z
Duration: 45 min
Description: No Equipment #NoszkaStrong

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

Burpee with water jug lateral jump 
Stair sprints each step 
Double step sprints
Push up to broad jump 
Fire hydrants
Donkey kick
High knees 

Cool down

-Stand with feet at shoulder width with your water jug to your side.
-Drop down to your hands and perform a burpee.
-As you reach the top of your burpee jump lateral over your water jug 
-Repeat side to side

Burpee with water jug lateral jumps

-Stand at the bottom of the stairs with feet shoulder width apart
-Sprint up the stairs hitting every step to the top
-Fast feet is the name of the game here.
-Focus

Stair Sprints (each step)

-Sprint up the stairs with your foot placement being very other step 
-As you return to the bottom of the stairs do so hiring every step with your foot
-Repeat

Double step sprints

-Stand with feet shoulder width apart at the base of the stairs
Lean forward placing your hands on the edge of the step that is even with your chest.
-Perform 3 pushups, on the last one explode pushing yourself back to your feet
-Broad jump up the stairs landing on the step your hands were just on
-Repeat until you reach the top of the stairs

Push up to broad jump

- 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

- 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

-Stand with feet shoulder width apart
-At rapid speed bring one knee and then the other up to the front until it is at least to waist height 
-Repeat this for desired time or reps

High Knees

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

Cool down

No Equipment #NoszkaStrong

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.

Claudia

💪🏼💪🏼💪🏼 when new video ?

Kuba

#NewYearNewMe No Equipment Pump

Benito

Bodyweight HIIT

Alex

Courtney

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!

Killian

At-Home Core Circuit

Ko1992kp.

Legs & Abs From Home

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 :)

No Equipment #NoszkaStrong

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