Name: Playbook - Matthew Noszka - W1/D1 Upper body
Uploaded: 2021-06-25T17:15:18.130Z
Duration: 45 min
Description: W1/D1 Upper body

I like how you can adjust it and keep your progress. It was a great workout!

Morgan

Ross

I'll win, I decided I'll become from this moment consistent & discipline & I won't quit, quitting is not an option from now on, thank you for providing me workout program I can follow💪🏼🧠

Khadija

Nicolas

Andrea Berrelleza

The tire Flip exercise was difficult to do or something similar at the gym

Oscar

I'm done. It was fu***ing amazing 😂🔥✅

Nasim

I'm so happy, i can finally try this program! Gyms are finally open in Montreal, Canada! Can't wait to do the 4 weeks and see the evolution! LFG🤠

Killian

Steve

This was my first your  workout, that was really nice. I like it🤩

Elvita

Itzel

Will

Really good workout for me being a beginner and with basic equipment. Feeling a burn for sure!

Rachel

Just started. Will see how I go! Feel good tho

Mark

It was good but I think I I did it wrong as it only took 25 mins. Maybe I didn’t have enough breaks.

Zooey Arabella

Josias

Zachary

Savka

Is there an alternative for the chin ups? I did pushups

Cathy

Christian

Anonymous

Yovanny

Darnell Boyd

Monica

Charity

Steven

The videos kept me motivated throughout the workout!

Jonathon Hoff

Only reason not 5 stars is because of equipment needed to complete the workout, but great with videos and instructional notes on form.

Scott

Hey matthew hope your ok. Youre training is amazing it feels good to do sport again. Im a young french model from Elite like you and img. Im 18 yo and im impressed by your lifestyle and mindset that are amazing. If you could check my insta it would be amazing @robin.avgn :) i wish you the best for you and your family. God bless you man

Robin

This was the first one, felt great! Excited for the next 4 weeks.

Kolton Adams

I loved the fact that with each workout you provided an alternative in case someone needs.

Ashley Powers

Started following you back on the Ellen days. Truly appreciate your inspiration, this is the best thing yet! Good workout 💪🏽

Tanvir

First workout was intense and pretty effective. I love how with just an hour, I feel like I’m making a complete workout. It helps with my busy schedule.

Zuleika

Kayleen

- Around the world
- Chin up
- Hammer curls
- Medicine ball extension
- Single arm bicep curls
- Tire flips

- Stand with your feet hip-width apart
- Cirle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso and then reverse the motion

Around the world

- Close underhand grip
- Have a partner or band for assistance 
- Full range of motion

Chin ups

- Shoulders back and down
- Feet close together
- Rotate right arm then left arm then both

Hammer curls

- Elbows close 
- Full extension
- Explode up and control weight

Medicine ball tricep extension

Single Arm Bicep Curl
**Arm Curl Blaster Optional

- Feet close together
-  Keep shoulders back and down, elbows as close to sides as possible

Single arm bicep curl

- Keep your back straight and pull the tire up with both hands

** if you do not have a tire use a medicine ball. 
Do the same motion as the tire flip. Throw the ball in the air. Repeat for 20-25 reps

Tire flips

W1/D1 Upper body

I'm already feeling the heat baby😂😂🤙💪💪

W1/D2 Beach pump

Not everyone has the equipment that was used in this workout.

Angie

Really good - still figuring out the bags and was only able to do 15 burpees per round but stuck it out and pushed hard. Les gooooooo

W1/D3 Boxing circuit

So glad I did the whole week!! Didn’t think I would because of bust it is at work but I remembered you saying if you don’t there’s no excuses your just lazy.

Too much equipment. Burpees are in almost every workout - maybe that s not bad i just don t like the exercise haha

vlad

W1/D4 Back & arms

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

Amazing, you are the best trainer I have found.

Leopoldo

W2/D1 9 min abs

Good. There was no medicine ball so I just did deadlifts as a substitute

Already know I’m going to feel my hammies tomorrow!

Kayla

awesome and painfull, can't wait for the time when I will start seeing results and have my dreamy body🥰
thank you so much for this opurtunity you gave me, without your motivation and app a wouldn't even start working out cuz it would end like every other times when I started so thank you, you are the reason why I am working on myself everyday and why I will, Thank you!

W2/D2 Happy hamstrings

I know I’m gonna wish we had an elevator at the office today!

Tanya

W2/D3 Love it leg day

Thanks, what can I do with the last exercise when not equipment available?

Benito

painfull, but I still think I will workout thought day again even if it's painfull💪🏼

W2/D4 Chest and tri burner

Chris

Absolutely killed that one, loved them all.. easy to copy proper form

Dylan

Loved it! Great workout that pushes you!!

jb7182000

W2/D5 Back Blaster

W3/D1 Upper body

MOdinma

awesome, but my bones started to crack weirdly

W3/D2 Beach pump

I love that feeling that I can't describe, which I feel always after hard workout, but that feeling is awesome🥰

W3/D3 Boxing circuit

feelin like I'm moving forward, Thank you❤️

W3/D4 Back & arms

Blended 2 of your workouts, ordered the Ab roller a week ago after seeing this workout, fuckin love this thing! Keep killin it

painfull and awesome.
for Christmas I got stuff for working out and it's awesome but Got Damn I didn't knew that ab roller is that hard and paintfull, but I love it as much as all stuf i got

W3/D5 15 min abs

Jake

W4/D1 9 min abs

the last exercice was extremly painfull, but I enjoyed the workout so much, for 100% I'm going for another workout today.
btw it would be awesome if you would do maybe band workout or something like that❤️

W4/D2 Happy hamstrings

W4/D3 Love it leg day

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

W4/D4 Chest and tri burner

And that's a wraaaap! 
i feel great in my body and i'm proud of myself! i'm close to my pre-covid body and that is dope! i'd really like to share my before/after pictures with you because the application and you in a sense have really motivated me these last few weeks... how can i share my before/after with you if it's interest you?🤠

W1/D1 Upper body

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