Name: Playbook - Matthew Noszka - W1/D2 Legs & Abs
Uploaded: 2021-06-25T17:26:02.942Z
Duration: 45 min
Description: W1/D2 Legs & Abs

still getting into the swing of things, i think i may actually enjoy leg day, at least until tomorrow lol

Garrett

Colleen

This shit is so hard lol, but we’re out here 👊🏽💪🏽

KiLeigh

Thanks for this work out! Would like to hear you talking and guiding us through the each exercise. Keep it up!

Leopoldo

Luke

Dam those burpees are hard 🥵 but no pain no gain 💪🏻

Justine Kitzen

Eric

It was better but the burpees were really so difficult.

Ecem

Suchhhh a hard one! But I LOVED IT! I usually start my workouts with a run, but usually don’t make them this challenging, it felt so good to be pushed out of my comfort zone!

Marisa

Kuba

Amazing... again.. better then my work outs at the army

Lian

It's amazing to be back on track after some time, it feels like home and therapy in the same time

Paola

Izzy

Natasha

Day 2 complete ! This was intense but happy to be here :) it’s a long journey and it’s only the beginning 💪🤟 LETS GOOOOOKK

Felix Melchor

What a killer! I already thought day 1 killed me. I don’t ever think I burned that much calories and sweat so much in one workout session, but at the same time it was the most fun I ever had during a workout. I was a bit worried because I was really sore, but I feel so much better now. I’m absolutely in love, can’t wait for the rest to come, they start to become the highlight of my day!

Adriana Simon

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

W1/D2 Legs & Abs

definitely struggled for a bit as a beginner but i hope to improve my health over the four weeks overall, definitely appreciate the instructions in the description of each set

Aurel

Honestly, thought it would just be an “ease into it” workout… but I’m gassed

Phil

W1/D1 Full Body

W1/D3 Bodyweight HIIT

WOW HELLO TRICEPS 🔥🔥

Question? Do you have an alternative/beginner version to the down up dogs???

As I women, I don’t enjoy this workout.

Elizabeth

W1/D4 Full Body Pump

Awesome workout!! Did the whole circuit in the rain and still felt the burn!

Definitely needed a drink after that workout 💦

W1/D5 Water Jug Workout

I loved this! It was a quick exercise but it definitely left my abs in a little pain, totally worth it

Paulina

Khadija

Another epic circuit 👌🏼 feeling like my abs might actually make an appearance this summer 😉☀️😜 all the way in New Zealand 🤙🏼

W1/D6: 15Min Oblique killer

Wowzers that was hard 🥵 The swear jar is definitely full after that work out 😬

Dead after that round of burpees; I feel like I have two workout partners 💪 what is their name? 😄

W2/D1 All Gas, No Breaks

Another great one 👍🏻 can’t believe I’m saying this but I’m starting to like these burpees 🙃

So far one of my favourite workouts! I just wish that the “check function” for sets was there, it would have been easier and more competitive. But, I did 3 sets :)

Didnt think I would get through six cycles of that! Woot

W2/D2 Beach Pump At-Home

Catching my breath after all those stairs

Wasn’t expecting stairs for the workout, and have none readily available nearby.

Kimberleigh

W2/D3 #NoszkaStrong

Loved that one! Socks on hardwood floors work well as sliders

It’s really hard, I can’t do anything, but my body  looks really good after 2 weeks. Mayby in the future i can repeat 50% of what You do😂😂😂😍💪🏼💪🏼You are my role model !!!💪🏼💪🏼💪🏼

Wouldn’t recommend 1 arm push-ups for beginners

W1/D2 Legs & Abs

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