Name: Playbook - Matthew Noszka - W3/D1 Back to the Basics
Uploaded: 2021-06-25T17:26:03.686Z
Duration: 45 min
Description: W3/D1 Back to the Basics

- Squat Jumps
- Sit-Ups
- Push-Ups
- Burpees

- Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead. Return to squat.

Squat Jumps

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

** you can do from knees if you need too, but try and get as many standard as you can first.

Standard push-up

- Laying on your back, keep feet shoulders width apart with a slight bend in knees
- Keeping hands behind
head, begin to sit up, bringing your elbows to your knees

Standard situp

- Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
- Once in pushup position, lower your chest to the floor.
-Explode upward bringing your knees to chest, landing in a squat position then stand with hands over head

Burpees

W3/D1 Back to the Basics

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

Eric

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

Kuba

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

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😂😂😂

W3/D1 Back to the Basics

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