Name: Playbook - Matthew Noszka - W1/D5 15 min abs
Uploaded: 2021-06-25T17:15:18.154Z
Duration: 15 min
Description: W1/D5 15 min abs

Killian

Regretting doing this after the boxing circuit 💀!

Zooey Arabella

- Ab rollout
- Medicine ball reverse crunch 
- Plank ab circuit
- Pull up knee circuit

- Position in front of you while you kneel on a mat
- Grab the handles of the abs wheel, and place your full weight on the device - begin to roll the wheel outward, keeping your core engaged and back flat
- Extend to your comfort level and repeat

Ab rollout

- Sit toward the end of a bench
- Place a medicine ball between your knees and squeeze
- Grab the sides of the bench behind you and cross feet under the ball for support
- Once in the starting position, begin to lift your knees to your chest. Lowering them back down and repeating while squeezing the ball between your knees.

Medicine ball reverse crunch

- Beginners:
Hold traditional plank

- Advanced:
Throw in your own variation of knee to elbow, sidekicks, and/or hip touches

Plank ab circuit

- Palms facing outwards
- Pull yourself up a few inches, keeping your elbows bent
- Hold yourself in place by keeping your core engaged and raising knees to a 90-degree angle

Advanced:
- Rotate in reverse side crunch

Pull up knee raises

W1/D5 15 min abs

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💪🏼🧠

W1/D1 Upper body

Andrea Berrelleza

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

Nasim

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

Will

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

Mathieu

Khadija

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

Mark

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💪🏼

W1/D5 15 min abs

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