Name: Playbook - Matthew Noszka - W1/D3 Bodyweight HIIT
Uploaded: 2021-06-25T17:26:03.031Z
Duration: 45 min
Description: W1/D3 Bodyweight HIIT

Garrett

Aurel

Phil

Very intense but good 💪🏽💪🏽💪🏽💪🏽💪🏽

Khadija

Great workout! Already pumped for tomorrow!

Tyler

Justine Kitzen

Eric

Kuba

Great condition so far 💪🏻. Cool workou!

Ilir

Youstina

- Decline Push Up Latter
- V-Up Splits
- Rotating Bridge
- Side Plank with Reach Through
- Bear Crawl

Decline Push up position w/ feet  on couch, chair, bench etc. 

Keep core engaged and begin to lower forehead to the floor. Push up back to start position. 

Move hands 8-10 inches forward and repeat rep. 
12 reps total. 
4 different positions, 3 reps in each position.

Decline Push Up Latter

Start seated on your mat or ground. 
Place hands behind hips flat on the ground. Fingers facing forward. 
Lift feet 6in off the ground and open legs as wide as possible keeping knees Straight and core engaged.

Close legs and lift even higher to a full V position. Open legs again wide and close returning to start position.

V-UP SPLITS

Start on all fours with knees at a 90 degree angle. 
Balance on right hand, begin to lift your left hand over your shoulder. Follow the hand with your eyes over your should until in the bridge position.
Return back to start and repeat with opposing hand.

Rotating Bridge

Balance on your elbow keeping it directly in line w/ your shoulder.
Stack one foot on top of the other. 
Reach through the gap between your body and the floor. 
( As far as you can while keeping balance )
Then pulling hand back through reach to the sky. 
Repeat motion.
Do 2 sets on left arm and 2 sets on right arm!

Side plank w/ reach through

- Get on all fours and run like a bear! 
- Really get into a rhythm and love the time under tension. 
- Feet follow hands!

Bear Crawl

W1/D3 Bodyweight HIIT

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

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

W1/D1 Full Body

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

Colleen

W1/D2 Legs & Abs

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

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/D3 Bodyweight HIIT

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