Name: Playbook - Matthew Noszka - W3/D2 Full Body & Abs
Uploaded: 2021-06-25T17:26:03.733Z
Duration: 50 min
Description: W3/D2 Full Body & Abs

Eric

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

Kuba

Warm Up - Jumping Jacks

- Burpees
- Push-ups 
- Squat Jumps

Ab Circuit:
6 inch scissors
Ab rollout 
Burpee with knee to elbow 
Plank ab circuit 

End: Reverse snow angel


** if you don’t have an ab roller, use a small towel on hard floor.

- 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.

Jumping Jacks

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

Close Grip push-up

-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.

- Lay on your back keeping lower back pinned to the ground
- Lift legs together 6 inches off the ground
- Spread legs apart as wide as you can, close them back to starting position

6 inch scissors

- 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 yo your comfort level and repeat

Ab rollout

*Burpee with knee to elbow

- Beginners:
Hold traditional plank

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

Plank ab circuit

15 minute ab circuit

- Advanced: ad weight
- Engage your glutes as you come up

Reverse snow angel

W3/D2 Full Body & Abs

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.

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

W3/D2 Full Body & Abs

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