Name: Playbook - Matthew Noszka - W4/D1 9 min abs
Uploaded: 2021-06-25T17:15:18.200Z
Duration: 10 min
Description: W4/D1 9 min abs

Jake

Khadija

Last week! So excited to finish the program to see the final result and share it with you!

Killian

My abs are on fireeeee and I like ittttt🔥💪🏼
seriosly, I'm starting to be addicted to working out, thanks to you, so thank you so much, I apreciete your work, you're giving me discipline and awesome workouts.

60 seconds of each x 1
- 6 inch scissors
- Air bike
- Knee to elbow
- Mountain climbers 
- Reach through
- Reverse crunch
- Single leg circles
- Standard sit-ups
- Suitcases

- 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

- Hands behind head, lower back pinned to the ground
- Begin cycling with legs, as if you were riding a bike

Airbike

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

Knee to elbow

- Push-up plank position
- Shoulders over hands
- Feet hips width apart
- Begin raising knee to chest rotation each leg

Mountain climbers

- Start with your knees bent laying in the ground
- Reach through your legs with both hands
- Engage your abs as you come forward

Reach through

- Hands behind head
- Back flushed to the ground
- Lift feet and begin to raise knees to chest then kick your
feet upward towards the sky

Reverse crunch

- Lay on your back, with hands behind head
- Lower back flushed to the ground
- Lift legs straight up in the air, creating a 90-degree angle with your bottom
- Lower one leg at a time, keeping the
other pointing towards the sky
- Begin to circle outward as far as possible, back up to starting position
- Rotate legs

Single leg circles

- 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

- Laying on your back, extend hands behind head with feet 6 inches off the ground
- Reach forward with hands and bring knees to chest

Suitcases

W4/D1 9 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.

Zooey Arabella

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

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

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💪🏼

W2/D4 Chest and tri burner

Chris

Absolutely killed that one, loved them all.. easy to copy proper form

Dylan

Loved it! Great workout that pushes you!!

jb7182000

W2/D5 Back Blaster

W3/D1 Upper body

MOdinma

awesome, but my bones started to crack weirdly

W3/D2 Beach pump

I love that feeling that I can't describe, which I feel always after hard workout, but that feeling is awesome🥰

W3/D3 Boxing circuit

feelin like I'm moving forward, Thank you❤️

W3/D4 Back & arms

Blended 2 of your workouts, ordered the Ab roller a week ago after seeing this workout, fuckin love this thing! Keep killin it

painfull and awesome.
for Christmas I got stuff for working out and it's awesome but Got Damn I didn't knew that ab roller is that hard and paintfull, but I love it as much as all stuf i got

W3/D5 15 min abs

the last exercice was extremly painfull, but I enjoyed the workout so much, for 100% I'm going for another workout today.
btw it would be awesome if you would do maybe band workout or something like that❤️

W4/D2 Happy hamstrings

W4/D3 Love it leg day

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

W4/D4 Chest and tri burner

And that's a wraaaap! 
i feel great in my body and i'm proud of myself! i'm close to my pre-covid body and that is dope! i'd really like to share my before/after pictures with you because the application and you in a sense have really motivated me these last few weeks... how can i share my before/after with you if it's interest you?🤠

W4/D1 9 min abs

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