Name: Playbook - Matthew Noszka - W2/D2 Beach Pump At-Home
Uploaded: 2021-06-25T17:26:03.361Z
Duration: 45 min
Description: W2/D2 Beach Pump At-Home

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

Justine Kitzen

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 :)

Elizabeth

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

Eric

Happy birthday 🦂🦂🦂🎁🎁🎁💪🏼💪🏼💪🏼

Kuba

Valeria

Warm up

45 minute Amrap  ( as many rounds as possible )
Burpee with knee to elbow 
Squat jumps to lunge jumps 
Step ups
Tricep dips 
Fire hydrant
Knee to elbow
Reach through 

Cool down

- if you cannot run outside, run in place from home, jumping jacks, etc. Whatever you do, just keep those feet moving and heart rate up!

Warm up run

-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

-Stand with feet shoulder width apart
-Squat and jump out of the bottom of the squat into a wider stance.
-Squat and jump out of the bottom of the squat into a stagger stance
-Lower into a lunge and jump out of the bottom of the lunge landing in the opposite stagger stance.
-Lower into lunge and jump out of the bottom into the starting position
-Repeat

Squat jumps to lunge jumps.

- Find a ledge about knee height
- Alternating feet, step up onto the ledge and explode upward

Step ups    *work both sides

Tricep dips

- 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

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow

Reach through

Circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

W2/D2 Beach Pump At-Home

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

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.

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

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

W2/D4 Full Body Slide Workout

W2/D5 All legs

W2/D6 Quick Ab Sweat circuit

W3/D1 Back to the Basics

You change my life, my diabetes is crazy, I hardly take any insulin💪🏼💪🏼💪🏼

W3/D2 Full Body & Abs

W3/D3 At-Home Core Circuit

W3/D4 Full Body Burn Out

I follow you and inanna on instagram and you guys are really my inspiration. Thanks for keeping the good vibes on instagram truly the best 🙏🏽

Always right 💪🏼💪🏼💪🏼😎

W3/D5 Pumped Up: Body Moving

Hey, just wanted to ask a question
Ramadan is starting, and would like to ask if I should still keep on doing the hard workouts, or keep it low this month?
How can I maintain myself while working out without water?

Sprandi commercial is georgeous, when i see Your abs i stop eating unhealthy😂😂😂

W2/D2 Beach Pump At-Home

Community

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