Name: Playbook - Matthew Noszka - W2/D4 Full Body Slide Workout
Uploaded: 2021-06-25T17:26:03.502Z
Duration: 45 min
Description: W2/D4 Full Body Slide Workout

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

Eric

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 !!!💪🏼💪🏼💪🏼

Kuba

Wouldn’t recommend 1 arm push-ups for beginners

Kimberleigh

Full body workout, all you need is two slides!

* if you do not have slides, use two small towels

- Alternative Leg Curl
- Lying Leg Curl
- Ab Slide
- Single Leg Glute bridge
- Lunge with Slide
- One-Arm Push-up with Slide
- Knees Over Toes lunge
- Slide-side One Arm Push-Up

- Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. 

- Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. 

- From this position, slide your right leg out until it's nearly straight, then return to start. 

- Repeat with your left leg. That's one rep.

Alternating Leg Curl

- Lie flat on your back, with your arms at your sides, and heels on top of sliders. 
- Engage your hamstrings, bend your knees, and bring your feet toward your butt. 
- Slowly return to start. That's one rep

Lying Leg Curl

- Starting position is on your knees. 
- Place both hands on the slides in front of you. 
- Shoulder width apart. Keeping core engaged begin to slide both hands outward until almost parallel with the ground. 
- Work slowly outward until you feel comfortable going all the way!
This is the alternate version.

Ab slide

- Starting on your back, put one foot on the slide and the other in the air. 

- Slowly slide your leg out while keeping your core tight and opposite leg elevated

- Once done with one rep on the glute bridge raise and lower the opposite leg to complete the rep. 

- Repeat 15 times for one full set.

Single leg glute bridge

- This is your standard lunge

- Keeping knees behind toes and targeting your quad and glute. 
Remember to always keep your core tight

- Have your front foot stationary and your back foot on the slide. 
Lower to a 90 degree angle and return to starting position.

Lunge w/ slide

- Lower yourself to the bottom of a pushup while sliding one hand to the side.
- Push yourself back up as you bring your hand back in. 
- Repeat on the other side for one full rep

** you can do this from knees if too hard

One Arm push-up with slide

KNEES OVER TOES

- This particular lunge is different from what you are use to. 
- Focus on keeping a good rhythm between switching legs. 
- When starting the lounge you would normally keep your knee behind your toes. 
This is different. Letting your knee pass your toes while keeping your shoulders back and down is strengthening and protecting your knees from injury. Slowly work into this one and take your time getting the form right.

Knees over toes lunges

- Put yourself in plank position with slide under each hand

- Lower yourself to the bottom of a push-up with your plant hand (the one not on the slide) while you slide your other arm out to one side, trying to keep it as straight as possible.

- Drag your slide hand back to position while you press with your plant hand so you end up back at the top of the push-up with both arms extended into the floor

Slide-side one arm push up

W2/D4 Full Body Slide Workout

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???

Justine Kitzen

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.

W2/D3 #NoszkaStrong

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/D4 Full Body Slide Workout

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