Name: Playbook - Matthew Noszka - No Equipment #NoszkaStrong
Uploaded: 2021-06-05T15:18:10.112Z
Duration: 45 min
Description: No Equipment #NoszkaStrong

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

vlad

Cathy

Inanna’s Booty Blaster

I haven’t had this much sweat in so long. Def see that booty pump already 🔥

Andre

Ko1992kp.

Anthony

Booty For Days

Zuleika

Lower Body Round Up

Lower Body Burner

Benito

Kenia

Lower Body Endurance

All legs

Loved the workout! First one for a bit because of a taper for a meet but are there any exercises that help burn fat on the inner thigh? Or help slim it

No Equipment #NoszkaStrong

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