Name: Playbook - Matthew Noszka - W1/D4 Full Body Pump
Uploaded: 2021-07-08T01:33:09.461Z
Duration: 45 min
Description: W1/D4 Full Body Pump

WOW HELLO TRICEPS 🔥🔥

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

Justine Kitzen

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

Elizabeth

Eric

Kuba

Jeremy

Anthony

It was fine but I thought for to push ups there could be a simpler option because it was really hard and I was unable to do all of them.

Youstina

The different variations of pushups can get repetitive. And especially if you’re a beginner, it can get a bit tiresome.

Tanisha

Martina

Max Hultner

- Warm Up with Jumping Jacks 

- Elevated Dips
- Wipe Grip Push-up
- Close Grip Push-up
- Standard Push-up
- Side Plank with Rotation 
- Cross Body V-up

- Cool Down with Up Down Dog

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position. 
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead. 
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position. 
- Repeat for the desired number of repetitions.

Warm Up (Jumping Jacks)

For beginners note: 
On push-ups exercises, try your best to get through as many sets as possible ( but at least one set for each - and if you need to, do them on your knees!).

- Sit on the edge of a chair or ledge with your hands just outside of your hips, fingers forward.

- Rest your heels on a chair or bench in front of you, keeping your legs straight

- Bend your elbows as far as you can go down, preferably around
90 degrees, lowering your hips towards the floor, keeping them
parallel to the chair

- Press body up by extending your elbows and repeat

Elevated Dips

Push-up position.
Hands slightly outside of shoulders. 
Lower chest to floor and push-up to starting position.

Standard push-up

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again and repeat.

Decline Push-Up

Hands under shoulders in push-up position.
 
Lower chest to flor and push-up to starting position.

Close Grip push-up

Get into push-up position.

Spread hands further than shoulder width.
Lower chest to flor then push back to starting position.
Keep core engaged!

Wide Grip Push-up

- start by laying down face up on the floor with both arms down by your side
- keep your right knee bent and straighten your left leg
- keep your left arm down along side your body and extend your right arm behind your head (this will be the starting position) 
- engage your abs by pulling your belly button in and down towards the floor
- raise your left leg up in the air while at the same time raising your right arm up towards your left leg
- keep your head as straight as possible throughout and really squeeze your abs at the top of the movement
- slowly return the right arm and left leg back toward the starting position but don’t let your left foot, right arm, or head touch the ground (this will keep tension on the abs)
- switch sides

Cross Body V Up

- Lie down on the floor on your left side. Position your elbow directly under your right shoulder. Stack your legs, knees, ankles, and feet together. 

- Engage your abs and push your right elbow against the floor as you lift up your glutes and hips off the floor. Form a straight line from your right shoulder to your right foot. Extend your right arm up. 

- Rotate your torso downwards and reach under your body with your right arm. Rotate back to the side plank with the arm up position. Repeat for 15 times before switching sides

Side plank w/ rotation

- Stand tall, step one leg behind you and across your body.
- Place the stepping foot on the floor and gently bend at both knees until the stepping knee is almost on the ground.
- To stand, think about pressing the floor away with your standing foot.

*10 reps each leg (20 reps total in each set)

Curtsy Lunge

Circuit 1

- Begin in an extended plank position.

- On an exhale pull your pelvis back until your weight is in your heels and your body creates the shape of an inverted V (or downward facing dog.) 

- Extend spine, press thighs back and work to straighten your thighs as your heels reach into the ground. Press hands firmly into the ground and allow your arms to frame your neck, which hangs neutral aligned with your spine

- Exhale pull back to downward facing dog and move gently back and forth to limber up the body

Cool Down (Up Down Dog)

W1/D4 Full Body Pump

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

Garrett

Aurel

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

Phil

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

W1/D3 Bodyweight HIIT

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/D4 Full Body Pump

Community

More workouts from Matthew Noszka