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

Nicolas

Andrea Berrelleza

W1/D1 Upper body

I'm already feeling the heat baby😂😂🤙💪💪

Nasim

Great Workout Matthew! Getting in shape for modelling.
Greets from a Former Versace-Model!

Alem Tk

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

Amazing, you are the best trainer I have found.

Leopoldo

Will you upload new workouts? Cannot wait for them😜

Benito

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

it's awesome to work on myself while everyone else are sleeping (there is 6am rn) and doing it everyday is feel even better an YOU made me being addicted to workingout on myself. I do your workout right after I wake up and thought the day it just feel like I just want more and that feeling is strange to me but it's so good to feel it(and even better when I do it when I feel like that)

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?

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

I thought that I wasn't doing any progress cuz J didn't saw any but damn I need heavier weights. This is the workout that I had my first day in this app and I remember it was extremly paintfull and it was so hard to finish it but now I did it in less time, reps were faster and it wasn't that paintfull, it was a lot easir this time, this discovery help me even more to work harder cuz that means that the result will come soon and I will have even more strengh.
Thank you so much Matthew for this app and you motivation and thing you're showing on you ig.

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

Community

More workouts from Matthew Noszka